Properly adjusting the physiological clock is beneficial to the whole body and mind. The concept of the physiological clock was discovered by the Chinese as early as the third century BC.
The so-called biological clock actually means that there is an internal mechanism in animals and plants to adapt to the body. In addition to most activities that take a 24-hour cycle, the biological clock also controls other activities that operate in a one-year cycle, such as mating, hibernation, migration and so on, as well as the female ovulation period calculated by the 29.5 days of the full moon cycle (that is, the days required for the moon to circle the earth for one week).
Many women’s understanding of the biological clock is limited to the scope of safe childbirth before that age. In fact, the biological clock not only controls the internal metabolic rate of our bodies, but also has a particularly important impact on body temperature, blood sugar, blood pressure level and sleep cycle.
Partying all night is actually staying up all night. When you are immersed in bliss, you simply do not know what fatigue is. It is OK to indulge for a day and a half and a night occasionally. If you are in this state for several days in a row, your physiological clock has been disturbed to some extent. If you revel in the morning and dusk for several days in a row, and if you overeat or eat irregularly, your physical condition is similar to that of working on night shifts. However, due to excessive smoking and drinking or being in a foul atmosphere, your mental and physical damage may be even worse.
Daytime social activities, family role requirements, and environmental factors all interfere with the quality of daytime sleep more or less; Being deprived of sleep for a long time will lead to fatigue, irritability and lethargy, which will have a negative impact on work performance, family life and interpersonal relations.
In terms of diet, it is very common for night shift and shift workers to have digestive dysfunction, and common conditions include gastroesophageal reflux, chronic gastritis, peptic ulcer, functional gastrointestinal diseases, etc. Both the speed of gastrointestinal peristalsis and the amount of gastric acid secretion have a physiological rhythm of nearly 24 hours, and sleep experiments have also shown that the increase in the speed of intestinal peristalsis is related to sleep. In addition, the eating habits of shift workers tend to be irregular, non quantitative, and high oil intake, which are unfavorable to the digestive system; And once symptoms appear, they will interfere with the quality of sleep and form a vicious circle.
staying up late not only damages the body’s physiological clock, but also causes a variety of damages to the body:
Frequent fatigue and decreased immunity: the human body often stays up late, resulting in sequelae, the most serious of which is fatigue and mental failure; The immunity of the human body will also decline. Naturally, symptoms of autonomic dysfunction such as colds, gastrointestinal infections, allergens and so on will find you.
Headache: the next day after staying up late, I often feel dizzy, unable to concentrate, and even have a headache when I go to work or class. Staying up late and losing sleep for a long time will also have intangible damage to my memory.
Black circles and bags under the eyes: night is the physiological rest time of the human body. If there is no rest, the blood circulation around the eyes will be poor due to excessive fatigue, which will cause black circles, bags under the eyes or white eyes to be covered with blood.
Dry skin, black spots and pimples: from 11:00 p.m. to 3:00 a.m. is the beauty time, that is, the period when the human body’s meridians run to the gallbladder and liver. If these two organs do not get enough rest, they will appear on the skin, which is prone to rough, yellowish, black spots, acne and other problems. For those who are not used to going to bed early, they should enter the deep sleep period at the liver nourishing time at 1 a.m. at the latest.
What’s worse, staying up late for a long time will slowly lead to insomnia, forgetfulness, irritability, anxiety and other neurological and mental symptoms.
When you have to stay up late, it is very necessary to be prepared and protected in advance and afterwards, at least to minimize the damage to your body.
There is an old saying about the harm of staying up late, that is, staying up late once can not even make up for ten days of sleep. Of course, this is an exaggeration, but the truth is that no matter how long you stay in bed and have a coma after staying up late, you always feel like you don’t have enough sleep when you wake up. The so-called state of insomnia can be roughly divided into difficulty in falling asleep, sleep interruption, and waking up early. If you are facing the same problem, here is a tip for you: no matter how crazy and tired you played (or worked) in the previous night, please stick to getting up early the next day, because the sunshine in the morning will help you fall asleep at night.
Once the body is exposed to light, the brain naturally receives the information that it is time to wake up. This is similar to the situation where you can’t fall asleep again after turning on the light at midnight. Morning light helps to stabilize your physiological clock. If you go to bed late and get up late, the timer in your brain will deviate from the scheduled schedule due to interference, making it increasingly difficult for you to fall asleep and get up at the scheduled time.
The time when the human body is most responsive to the morning light is from 6:00 to 8:30 in the morning, and it is most effective to directly contact the sun for one and a half hours outdoors. Please note that the most active period of the physiological clock in your body is from 3:00 to 5:00 p.m., and the lowest period is from 3:00 to 5:00 a.m. if you really want to play wild, please try to call it quits before 3:00 a.m.
in addition to enjoying the morning light every day, to adjust the physiological clock, the following methods are worth referring to:
1) Sleep regularly and regularly as possible. If your work and rest cannot be regular due to festive celebrations or work needs, please try to go to bed one or two days earlier in the week and before 12:00 at night;
2) Avoid refreshing drinks or food within five hours before going to bed;
3) Avoid intense exercise or watching thrilling and exciting TV and movies before going to bed.
4) Before going to bed, you can soak your feet in warm water for 20 to 30 minutes, massage your feet dozens of times, or drink warm milk. The above methods can relax the spirit and improve the circulatory system, which is a good hypnotic prescription;
5) Try to change bad sleep habits, such as sleeping when you are full, sleeping with a book in your arms, worrying and angry before going to bed, sleeping with the light on, sleeping with your head covered, sleeping with your mouth open, sleeping in the wind, poor posture, sleeping in a soft bed, and room temperature too high or too low. As for the optimal room temperature, it should be maintained at 20 to 23 ° C.
in terms of diet, there are the following points to pay attention to:
1) Eat regularly and quantitatively;
2) Avoid foods that are too greasy or high in cholesterol;
3) Avoid eating indigestible food when staying up late and before going to bed.
4) Many articles on the Internet with the theme of staying up late recommend fruit, toast, bread and porridge as the best food, and green tea as the drink; However, the author still suggests that we should strive for the opportunity to drink more green tea, because green tea is not only a refreshing drink, but also can eliminate excess free radicals in the body.
In addition, please drink more water, because staying up late will cause serious water shortage. In terms of exercise, moderate exercise is more effective than vigorous exercise. Please also spare time for exercise after waking up to relax your nerves.