If you want to sleep well, hold your hands

Sleep is a major event. More than 1/3 of a person’s life is spent in sleep. But unfortunately, many sleep-related phenomena have not yet been fully answered and understood, such as: Why do people sleep? Why do you have to sleep for so long? What is the process of sleep? and many more. These problems that humans want to understand have made sleep an important scientific research topic since 1953.

Human sleep habits have undergone several major changes in the past 100 years. The first time was in 1879, when Edison invented the electric light bulb, which allowed mankind to get rid of the long-standing habit of using the sun and moon as the alternate boundary between day and night, so that people can maintain a sober life and production without natural light. status.

The second time was the end of the 1990s when mankind entered the era of network information. Computers and mobile phones allowed us to connect with the outside world at all times, blurring the line between life and work. The intense rhythm and abundant entertainment information also made life style very different The big change greatly squeezed sleep time.

The changes in human sleep habits caused by these two technological advances have caused most of today’s sleep disorders. Recently, media reported that 300 million people in China have sleep disorders, and that is an astronomical number worldwide. Insufficient sleep and poor sleep quality have become important problems that plague mankind. The consequences of sleeping less and poorly are very serious, and can even lead to death.

This is not alarmist. Scientists have verified the hazards of insufficient sleep through a large number of studies. At present, sleep disorders include more than 60 diseases that affect sleep quality, sleep rhythm or sleep duration.

The key problem of poor sleep is the biological clock, to be precise, it is caused by the circadian clock disorder. All animals on the earth have the physiological mechanism of the biological clock, that is, the 24-hour cyclic rhythm, which coincides with the earth’s rotation cycle. Originally, through biological evolution, humans have formed a stable rhythm of life, but after entering modern times, the biological clock is always disturbed by external factors. The most common thing is to sleep less and sleep late.

Sleep less is not because we get up earlier, but because we go to bed later. Before the 1990s, many Chinese went to sleep after watching TV programs at 8 or 9 o’clock in the evening, but now, most people sleep 3-4 hours later than in the past. There are still some people who are still reluctant to go to sleep even if they are very sleepy, because they have been busy with work during the day, and at night they feel that the time is finally theirs. They want to release stress. Therefore, even if there is no evening social activities, they have to brush up their friends at home Watching variety shows and playing games is just staying up late with revenge.

Many office workers only fall asleep after 1:00 at night, but because they have to go to work in the morning, their wake-up time cannot be delayed by 3-4 hours. Day after day, it is a typical sleep procrastination. When the body is in a state of sleep deprivation for a long time and forms a vicious circle, the circadian rhythm and biological clock will be disordered.

In fact, sleeping late is not because we really don’t want to sleep, but because electronic devices interfere with the brain’s day and night regulation. Humans are very sensitive to changes in light, but electronic screens emit a short-wave “blue light”, causing the human brain to form a false perception that “it’s still daytime” and postpone the command of “it’s too late, it’s time to sleep”. If you read e-books and use your mobile phone Moments before going to bed, you will be affected by blue light, inhibit the secretion of melatonin, and sleep even later without knowing it.

Sleep disorder is a world-class problem, and it can only be solved by returning to a healthy lifestyle and restoring a normal biological clock. Many scientists are doing related research work. Perhaps in the near future, we can use gene editing or drug intervention to adjust the biological clock. By then, humans can have sufficient energy even without sleep, so that everyone will have 24 hours of awakeness. But for now, we can only suggest that everyone strengthen self-discipline and keep in mind the old saying: go to bed early and get up early to be healthy.