2023-10-07 13:31:00
The study asked night owls to go to bed early and get up 2 hours earlier. After 2 weeks, it was found that the depression and stress index of the experimental group had improved, and the brain reaction time and grip strength also improved; the picture is a situational photo. (Picture taken from freepik)
[Health Channel/Comprehensive Report]The old saying “early to bed and early to rise is good for good health” is a living habit left over from the agricultural society in the past, or is it true? Hong Weijie, director of the Department of Preventive Medicine at the Department of Family Medicine at E-Da Hospital, shared a paper published in “Sleep Medicine” in 2019. He studied night owls who were asked to go to bed 2 hours earlier and wake up 2 hours earlier. After 2 weeks, they found that the experimental group Depression and stress levels improved, as did brain reaction time and grip strength.
Hong Weijie’s Facebook page “Dr. Hong Weijie’s Love Talking Space“andpersonal websiteI posted an article saying that my grandfather’s grandson who was in the third grade of junior high school would accompany him when he returned to the doctor. The relationship between the grandfather and his grandson is very good. When he told the grandfather, “We need to control our weight, and the third grade of high school will be good.” The grandfather turned to his grandson and said, “You need to exercise more.” , Go to bed early and get up early to be healthy.” Sun Tzu retorted, “As long as you get enough sleep, it’s good.” In fact, there were papers in 2011 and 2019 proving that “early to bed and early to get up have a positive impact on weight and mood.”
The impact of going to bed early and getting up early on weight and life
Hong Weijie pointed out that a paper published in the journal “Sleep” in 2011 analyzed 2,200 students aged 9-16 and divided the students into four situations: early to bed and early to rise (on average going to bed at 9:20 p.m. and 7:00 a.m. Get up at 03), go to bed early and get up late (on average, go to bed at 9:28 pm, get up at 8:09 am), go to bed late and get up early (on average, go to bed at 10:40 pm, get up at 7:09 am), go to bed late and get up late (on average, 10:00 pm) 46 hours of sleep and getting up at 8:22 a.m.), we compared different aspects and found that if you go to bed early and get up early, you will get more exercise and physical activity, the chance of being overweight or obese is also lower, and you will spend less time looking at 3C.
Research has found that those who go to bed early and get up early will have more adequate exercise and physical activity, have a lower chance of being overweight or obese, and will spend less time looking at 3C; the picture is a situational photo. (Picture taken from freepik)
●Time for moderate to high-intensity physical activity every day: Go to bed early and get up early (133 minutes) > Go to bed late and get up early (132 minutes) > Go to bed early and get up late (118 minutes) > Go to bed late and get up late (106 minutes).
●Time for high-intensity physical activity every day: Go to bed early and get up early (53 minutes) > Go to bed late and get up early (51 minutes) > Go to bed early and get up late (47 minutes) > Go to bed late and get up late (41 minutes).
●Daily exercise time: Go to bed early and get up early (48 minutes) > Go to bed late and get up early (45 minutes) > Go to bed early and get up late (44 minutes) > Go to bed late and get up late (38 minutes).
●Risk of being overweight or obese: Compared with going to bed early and getting up early, going to bed early and getting up late does not significantly increase the risk, going to bed late and getting up early increases the risk by 55%, and going to bed late and getting up late increases the risk by 47%.
●Time to watch the 3Cs every day: Go to bed early and get up early (210 minutes) < Go to bed early and get up late (213 minutes) < Go to bed late and get up early (241 minutes) < Go to bed late and get up late (258 minutes).
●Time to watch TV every day: Go to bed early and get up early (148 minutes) < Go to bed early and get up late (150 minutes) < Go to bed late and get up early (155 minutes) < Go to bed late and get up late (167 minutes).
The impact of going to bed early and getting up early on mood
Hong Weijie said that a paper published in “Sleep Medicine” in 2019 studied a total of 22 night owls with an average age of 21 who went to bed late. Their sleeping time was about 1:30 to 2:45 in the morning. The time to get up in the morning is about 9:30 to 10:30. At the beginning of the study, everyone was divided into two groups. For one group of people, they began to adjust their sleep time, adjusting the time to fall asleep and wake up by 2 hours. The other group of people did not adjust their sleep time.
An evaluation was conducted before starting to adjust the sleep time, and again after two weeks. The results showed that when night owls adjusted their sleep time, two hours later, their depression and stress indexes improved, and their brain response time and grip strength also improved. better.
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