'Don't stay up late, it will really ruin your body! ' The harm of long-term sleeping late is not just tired during the day

Oct 28, 2022
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For sleep disorders caused by mental illness

(eg, major depression, bipolar disorder, anxiety disorder)

"A randomized controlled study on the treatment of insomnia caused by mental illness with a thick quilt"

A study from Sweden showed that

Sleep with a heavy quilt (6-8kg)

Can improve patients' insomnia symptoms within 4 weeks

The effective rate reaches 59.4%

The effective rate of improving insomnia within one year is as high as 92%

Daytime fatigue, anxiety, and depression have also been reduced

researchers think

Heavy quilts can increase contact pressure on the body

Has an effect similar to acupressure

Physical stress stimulates the secretion of oxytocin

Brings anti-anxiety and relaxation effects

To ensure good sleep quality, start from going to bed early

If you insist on going to bed early for a long time, you can reap 3 benefits:

  1. Emotions are more positive and stable

A good night's sleep can reduce our anxiety and depression.

  1. Enhance immunity and stabilize blood sugar

Getting up early and going to bed early is not only conducive to regulating endocrine mechanisms, improving immunity, but also enhancing insulin sensitivity and reducing the risk of diabetes.

  1. Protect cardiovascular and cerebrovascular

The stability of the circadian rhythm is conducive to maintaining the stability of blood pressure and blood lipids and reducing the incidence of cardiovascular and cerebrovascular diseases.

At the same time, it is recommended that you maintain 7-8 hours of sleep every day, and try to fall asleep at 10-11 pm, because the sleep factor melatonin in the body starts to work at this time, and falling asleep at this time will also play a key role in growth and development.

References:

[1]Bodil Ekholm， Stefan Spulber， Mats Adler，et al.A randomized controlled study of weighted chain blankets for insomnia in psychiatric disorders. J Clin Sleep Med. 2020 Sep 15;16(9)：1567-1577. doi： 10.5664/jcsm.8636

[2] Fei Weibao. A review of research on procrastination before bed [J]. Modern Communication, 2018(20): 247-248.

[3] Zhang Yanfei, Liu Guorui, Li Ziyang, Liu Wei. Clinical application of cognitive behavioral therapy in insomnia disorders [J]. Chinese Journal of Health Psychology, 2018, 26(08): 1277-1280. DOI: 10.13342/j .cnki.cjhp.2018.08.041.

[3] Li Lu, Sun Huimin. A review of research on procrastination before bed [J]. Chinese Journal of Health Psychology, 2020, 28(02): 316-320. DOI: 10.13342/j.cnki.cjhp.2020.02.036.

[4] Zhao Zhengqing, Li Yanpeng, Xiang Xiaoxia, Zhuang Jianhua, Zhao Zhongxin. The pathogenesis and cognitive behavioral therapy of chronic insomnia [J]. China Clinical Pharmacology and Therapeutics, 2021, 26(05): 482-486.

[5] Sleep Disorders/Insomnia and Excessive Daytime Sleepiness (EDS), MSD Manual Popular Edition

[6] "2022 Chinese National Healthy Sleep White Paper"

[7] Cao Shufen. Going to bed early and getting up early can reduce the risk of depression [J]. Family Medicine, 2022(03): 32.

[8] Li Zhenyu. Going to bed early and getting up early is a great habit [J]. Friends of Science (first half month), 2022(01): 68-69.

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