Do you often say you’ll go to bed early but end up staying up until the early morning? Lack of sleep doesn’t just lead to dark circles under the eyes. It has many other drawbacks. For example, the risk of general obesity and abdominal obesity will increase significantly, and the later you stay up, the higher this risk becomes. The risk of depression also increases significantly. The risk of diabetes goes up, and at the same time, the risks of gastrointestinal disorders, nervous system diseases, and respiratory diseases will also increase.
There is a claim that going to bed one hour earlier can relieve depression, help with weight loss, maintain stable blood sugar, and improve gastrointestinal function. Is this true?
Going to bed one hour earlier may really help with weight loss!
An epidemiological study covering 26 countries has shown that if you go to bed late and have less sleep, the risks of both general obesity and abdominal obesity will increase. For those who are used to going to bed late but have to get up early, the degree of obesity may be more severe. In simple terms, the relationship between sleep and obesity is that when you sleep less, you tend to eat more; when you have enough sleep, you eat less. And going to bed one hour earlier can make a difference.
A randomized clinical trial shows that for adults who usually sleep less than 6.5 hours, for every additional hour of sleep, their energy intake will decrease by 162 kilocalories, which is approximately equivalent to eating one less bowl of rice. After two weeks of observation, those who don’t change their sleep habits gain about 1 jin in weight, while those who sleep one more hour lose about 1 jin. In addition, the study also found that for those with habitual sleep deprivation, as long as they sleep one more hour, the intake of added sugar in their daily diet will decrease by about 10 grams.
Going to bed one hour earlier can really make you happier!
To explore the relationship between going to bed early and getting up early and depression, scientists analyzed the sleep patterns of 840,000 adults. The result shows that people who genetically prefer going to bed early are less likely to suffer from major depression compared to those who go to bed late. For every hour that the midpoint of sleep (the middle point between bedtime and wake-up time) is advanced, the risk of major depression decreases by 23%. That is to say, for office workers who can’t decide their wake-up time by themselves, going to bed one hour earlier has a protective effect on their mood.
Good sleep also has a positive effect on dealing with difficulties. Going to bed earlier can change our anxiety level. A study published in Nature Human Behavior points out that there is a clear causal relationship between sleep deprivation and anxiety. One night of sleep deprivation can increase the anxiety level of healthy adults by 27%, and even half of the participants exceed the clinical diagnostic criteria for anxiety symptoms. And the comparative experiment in the same study shows that sufficient sleep can restore the prefrontal brain mechanism that is crucial for regulating anxiety, which helps to stabilize emotions and resist anxiety.
Going to bed one hour earlier reduces the risks of cardiovascular diseases and death!
Everyone who stays up late may have experienced an uncomfortable feeling in the heart. In fact, there is a close connection between the bedtime and the incidence of cardiovascular diseases. For every hour that the bedtime is advanced (not earlier than 10 p.m.), the risks of cardiovascular diseases such as myocardial infarction and heart failure will decrease significantly.
The study shows that going to bed between 10 and 11 p.m. has the lowest risk of cardiovascular diseases. Going to bed between 11 p.m. and 12 a.m. increases the incidence of cardiovascular diseases by 12%. Going to bed at 12 a.m. or later increases the incidence of cardiovascular diseases by 25%, with the highest risk. Another study also found that compared with people who go to bed late, those who go to bed early not only have a lower risk of cardiovascular diseases but also a lower incidence of metabolic disorders, and the all-cause mortality risk is significantly reduced.
Going to bed one hour earlier can improve your complexion!
The study found that if you go to bed late and have less sleep, your face will obviously turn yellow, the skin moisture content will decrease, and your complexion will be poor. And going to bed one hour earlier every day may improve this situation.
In conclusion, going to bed one hour earlier can make you more beautiful, slimmer, happier, and healthier. In addition, going to bed early can protect blood sugar health, make your thinking clear, improve concentration, enhance memory, and prevent Alzheimer’s disease, etc. Going to bed early may be the fastest way to restart your life.
