Science for Anti-Aging, Starting Tonight
Science for Anti-Aging, Starting Tonight Many people overlook the simplest and most effective way to combat aging - nighttime repair.
Scientific research indicates that nighttime is the golden period for our cells to repair. Why is nighttime the golden period for cell repair?
When we enter deep sleep, the body activates a series of repair mechanisms: increased secretion of growth hormone, accelerated cell renewal rate, activation of DNA repair mechanisms.
Studies show that the efficiency of cell repair at night is 2-3 times that of during the day.
This is the scientific basis why good sleep is called the "beauty sleep". By doing the following things, you can enable your cells to achieve "anti-aging" repair during sleep.
The first thing:
Gold - 90 minutes - Maintain deep sleep
The research conducted by Japanese sleep expert Masahiro Yano has revealed that the first 90 minutes of deep sleep during the night determines the overall quality of sleep.
During this period, the amount of growth hormone secreted by the human body accounts for 70% to 80% of the total secretion throughout the night. This hormone not only promotes the growth and development of children, but is also important for adults - it directly promotes cell repair and regeneration. Practical
suggestions:
- Establish a regular routine: Try to go to bed at the same time every night and cultivate your body clock.
- Dim the lights 90 minutes before bedtime to avoid blue light exposure (from mobile phones and computer screens)
- The bedroom temperature should be maintained at 18-22℃. An appropriate temperature is conducive to achieving a deep sleep.
The second thing:
Nutritional support - providing repair materials
Cell repair requires adequate nutritional support. Studies have shown that specific nutrients can significantly enhance the effectiveness of nighttime repair:
Protein: Provides amino acid raw materials, especially tryptophan, which are precursors for the synthesis of serotonin and melatonin.
Zinc and magnesium: Involved in the DNA repair process and protein synthesis.
Antioxidants: Resist free radical damage and protect cells from oxidative stress.
Practical suggestions:
- 1-2 hours before bedtime, consume light foods: Greek yogurt, nuts, and bananas are all good choices.
- Avoid high-sugar and high-fat foods: They can trigger inflammatory responses and interfere with the healing process.
- You may consider supplementing with precursor substances rich in melatonin, such as sour cherry juice
The third item:
Environmental optimization - Creating a restored micro-environment
In addition to internal preparations, the external environment is equally important. Creating an appropriate sleep environment can maximize the repair efficiency.
Light management: A completely dark environment promotes the secretion of melatonin, which is a powerful antioxidant and repair signal molecule.
Sound control: Continuous white noise can mask sudden noises and maintain sleep continuity.
Electromagnetic field reduction: Research indicates that reducing electromagnetic radiation in the bedroom may improve sleep quality.
Practical Suggestions:
- Use blackout curtains to create a completely dark environment.
- When necessary, use a white noise machine or earplugs.
- Move the electronic devices out of the bedroom or set them to flight mode
Other tips to enhance the "anti-aging" repair effect:
- Temperature regulation: Studies show that slightly lowering the body temperature can help enter deep sleep. Taking a hot bath before bedtime causes the body temperature to drop, naturally inducing sleepiness.
- Meditation and breathing: Taking 5 minutes of deep breathing or meditation before bedtime can lower the cortisol level and reduce the interference of stress on cell repair.
- Repair posture: The supine position is believed to facilitate the functioning of the brain's waste clearance system, which may enhance the brain's repair process during sleep.
Persistence yields visible results.
If you follow these methods consistently for one week, you will feel refreshed when you wake up in the morning. If you persist for one month, your skin condition and complexion will improve significantly. If you keep it up for three months, you will notice that your energy and state are more "young" than those of your peers.
Cell repair is a continuous process, The investments you make today will yield results in your body tomorrow.
