2点睡10点起不算熬夜?除非你每天做到这一点

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问友友们一个直击灵魂的问题:晚睡晚起,但睡足够时长到底算不算熬夜?关于#晚睡晚起睡满8小时算不算熬夜#的话题今天登上了热搜,并已获得3.8亿的阅读量。其实,从理论上讲,关于几点睡觉并没有严格的规定——只要你能保证睡眠时长足够,并且每天的睡觉和起床时间都是规律的,就不算熬夜。

不过,夜猫子们可别急着窃喜,这里有两个关键字:规律

也就是说,如果你想要2点睡10点起的话,得保证每天都是这个点入睡、起床才行。

可是对于绝大部分学生党和工作党来说,在上午10点,早就开启一天的生活了。

此外,人们的生物钟是多年进化来的,和光照关系密切。

如果当太阳公公出来照屁股时,你还在呼呼大睡,容易造成自身激素水平异常等问题。

有长期晚睡晚起的网友表示,已经患上高血压。

2点睡10点起不算熬夜?除非你每天做到这一点

这可不是危言耸听,而是有一定科学依据的。

人体昼夜节律主要受光照影响

来自美国睡眠基金会的前美国国家癌症研究所的信息专家Eric Suni,和Alex Dimitriu博士撰文叙述了对人体昼夜节律和生物钟造成影响的因素。

2点睡10点起不算熬夜?除非你每天做到这一点

值得注意的一点是:昼夜节律不等同于生物钟。

昼夜节律指生命活动以24小时左右为周期的变动。

人类的昼夜节律器的平均节律略长于24小时,且具有个体差异性,受到体内生物钟的管理。

人体的不同系统遵循昼夜节律,与大脑中的主时钟同步。

这个主时钟,存在于下丘脑的上核(SCN)。

2点睡10点起不算熬夜?除非你每天做到这一点

对于SCN来说,最强烈的诱导信号是光。

光照可直接通过视网膜神经节细胞(ipRGCs)至下丘脑,投射到SCN。

在一天的不同时间里,SCN内的时钟基因会发出不同信号来调节整个身体的活动。

白天,光照使主时钟发出信号,产生警觉性,帮助人们保持清醒和活跃。

当夜幕降临,光照微弱时,主时钟发信号启动生产褪黑素—— 一种促进睡眠的激素。

SCN的输出信号会影响人体的许多组织,包括肝脏、肾上腺和松果体等。

有研究表明,SCN的输出信号通过调节血糖和胆固醇,影响新陈代谢和体重。

此外,昼夜节律还会影响心理健康,昼夜节律紊乱可能会导致患抑郁症和躁郁症等精神疾病。

还有研究表明,昼夜节律对免疫系统以及参与预防癌症的DNA修复过程有重要影响。

综上,虽然晚睡晚起理论上不算熬夜,但是社会人很难办到;而熬夜的坏处涉及到各个方面。

所以,大伙儿还是尽量在晚上11点前洗漱好躺平吧!

“早睡早起身体好”还是很有道理的。

However, night owls should not be in a hurry to be happy. Here are two key words:规律

In other words, if you want to get up at 10:00 at 2 o'clock, you have to make sure you go to bed and get up at this time every day.

But for most of the student and working parties, the day has already started at 10:00 in the morning.

In addition, people's biological clock has evolved over the years and is closely related to light.

If you are still sleeping when your father-in-law comes out to shine on your buttocks, it is easy to cause problems such as abnormal hormone levels.

Some netizens who stay up late and get up late for a long time say they are already suffering from high blood pressure.


This is not alarmist talk, but there is a certain scientific basis.

The circadian rhythm of human body is mainly affected by light.

Eric Suni and Alex Dimitriu, a former information specialist at the National Cancer Institute from the American Sleep Foundation, wrote about the factors that affect the body's circadian rhythm and biological clock.


It is worth noting that circadian rhythm is not the same as the biological clock.

昼夜节律指生命活动以24小时左右为周期的变动。

The average rhythm of human circadian rhythms is slightly longer than 24 hours, and has individual differences, which is managed by the internal biological clock.

Different systems of the human body follow the circadian rhythm and are synchronized with the main clock in the brain.

This master clock exists in the superior nucleus of the hypothalamus (SCN).


For SCN, the strongest induced signal is light.

光照可直接通过视网膜神经节细胞(ipRGCs)至下丘脑,投射到SCN。

At different times of the day, clock genes in SCN send out different signals to regulate the activity of the whole body.

During the day, light causes the main clock to signal, creating alertness and helping people stay awake and active.

When night falls and the light is weak, the main clock signals to start production.MelatoninA hormone that promotes sleep.

SCN的输出信号会影响人体的许多组织,包括肝脏、肾上腺和松果体等。

Studies have shown that the output signal of SCN affects metabolism and weight by regulating blood sugar and cholesterol.

In addition, circadian rhythms can also affect mental health, and circadian disorders can lead to mental illnesses such as depression and bipolar disorder.

Other studies have shown that circadian rhythms have an important impact on the immune system and the DNA repair process involved in cancer prevention.

To sum up, although staying up late and getting up lateTheoretically不算熬夜,但是社会人很难办到;而熬夜的坏处涉及到各个方面。

So, we'd better try to wash up and lie down before 11:00 in the evening.

“早睡早起身体好”还是很有道理的。

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