Are you full of energy when you wake up in the morning and full of energy when you work and study during the day?
If the answer is no, I’m afraid your sleep quality is not up to par.
Most people suffer from bedtime procrastination and like to play with their phones before going to bed.
The above-mentioned behaviors we are accustomed to before going to bed may affect the secretion of melatonin. And melatonin secretion has its own rhythm, once you miss the peak secretion, your sleep depth and quality will be implicated.
Melatonin secretion peaks at 2 am
Melatonin is a peptide hormone secreted by the pineal gland of the brain, which can shorten the time to fall asleep, prolong the overall sleep time, and improve sleep quality.
In addition, melatonin has a certain regulatory effect on the human respiratory system, digestive system, and urinary system, and can also remove free radicals in the body.
Melatonin secretion is affected by external light and brightness.
When the outside light is bright or blue light is sufficient, the brain will suppress the secretion of melatonin at this time; when the light is dim or blue light is insufficient, the brain will order to stimulate the secretion of melatonin.
Therefore, the secretion of melatonin has a distinct circadian rhythm. During the day, the level of melatonin secretion is low, and it gradually increases and releases at sunset, and finally reaches a peak at 2 am; at dawn, the secretion of melatonin gradually decreases to the lowest level.
The secretion of melatonin in the human body reaches its peak around the age of 2. After that, as the age increases, the secretion of melatonin will gradually decrease, and it will decrease to 1/4 of the peak at the age of 70, and the time can be delayed until three in the morning. Delayed time and reduced intensity of melatonin pulses is one of the manifestations of aging, and people who often stay up late and have irregular work and rest will have similar symptoms.
It can be said that people who go to bed late voluntarily give up part of the sleep “welfare” brought by melatonin, and begin to experience the sleep of the elderly at a young age.
Where does the body of those who go to bed early win?
Going to bed early is more in line with the rhythm of melatonin secretion, and the benefits of a good night’s sleep are undeniable.
Low risk of chronic disease
Researchers from Northwestern University in the United States and the University of Surrey in the United Kingdom have done a large study involving 430,000 people and found that people who go to bed late have a higher risk of diabetes, gastrointestinal disorders, and neurological diseases than those who go to bed early. sleepers; late sleepers had a 10% higher risk of premature death than early sleepers during the 6.5-year follow-up period.
Adequate sleep can also greatly reduce the risk of heart disease, kidney disease, high blood pressure and chronic diseases such as diabetes and stroke.
Not easy to gain weight
Lack of sleep increases the risk of being overweight or obese. A study by the University of California, Berkeley found that the later you went to bed and the more you ate, the more likely you were to eat more high-salt, high-fat and high-sugar foods after 8 p.m.
Boost immunity
Timothy Morgan Taylor, president of the American Academy of Sleep Medicine, said that going to bed early and waking up early can enhance immunity and help fight colds and other viruses. Recovery is faster even when sick.
Happier
A study from the Department of Psychology at Binghamton University in New York published in the American Journal of Cognitive Therapy and Research found that falling asleep late increases pessimism and leads to repetitive negative thoughts. Going to bed early can help improve mood, and getting enough rest also helps the brain to better process emotions and solve problems.
Brain is more flexible
Adequate sleep is beneficial for improving brain concentration and memory. A study by the American Automobile Association found that people who slept 6 to 7 hours a night were twice as likely to be in a car accident compared to those who slept 8 hours a night. Compared with night owls, early sleepers scored 30% higher on the anagram test.
Going to bed early is easier to cultivate good sleep habits, easier to get up on time, and more refreshed to welcome the new day.
5 ways to get more melatonin
As a “light-controlled” hormone, the secretion of melatonin is affected by various factors such as light intensity, light wavelength, light time, hunger, and strenuous exercise.
How to make the body secrete more melatonin?
Go to bed early
The secretion level of melatonin in the dark environment at night is 5-10 times higher than that in the daytime, which helps us to enter a sleep state. As long as we go to bed early, we can get more melatonin.
Warm light in bedroom
The bedroom should avoid cold light, preferably soft light and warm light; during sleep, try to turn off the light source in the bedroom, and wear an eye mask to fall asleep; replace the curtains in the bedroom with blackout curtains to help prevent the light outside the window from interfering with sleep.
Stay away from your phone
The light from screens such as mobile phones and tablet computers at night can inhibit the normal secretion of melatonin in the body, causing a delay in the circadian rhythm and making it difficult to fall asleep. Try not to touch electronic products half an hour before going to bed, let alone bring your mobile phone to bed.
Eat more yogurt and nuts
Tryptophan is metabolized in the human body to generate serotonin and further converted to melatonin. Usually, you can eat more such as milk, yogurt, millet, whole-wheat crackers, walnuts, etc. Among fruits, bananas, figs, jujubes, longan, grapefruit, etc. , apples, pears and other foods containing tryptophan.
Too hungry and too full is not conducive to sleep. People with poor sleep should avoid drinking strong tea and coffee before going to bed.
Do not exercise vigorously before bed
Intense mental work should not be carried out 1 hour before going to bed, and strenuous exercise or physical work should also be avoided.
If you want to exercise, you can take a proper walk about 2 hours before going to bed, and it is advisable to walk slowly within half an hour, which can promote sleep.
Melatonin is so good, can I take it directly? The answer is: in Europe and the United States, melatonin is a prescription drug, and many types of insomnia require a doctor to identify. It is recommended to consult a doctor before making a decision.
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