The answer is: fall asleep at 10-11 p.m., sleep for 7 to 8 hours a night, the most beneficial to health!
About one third of our lives are spent in sleep. The importance of sleep is self-evident
People who go to bed after 10 o 'clock every day are late sleepers, and people who go to bed late every day and don't get enough sleep are more likely to be obese and have large waistlines, and catching up on sleep during the day does not offset this risk.
The study found that compared with those who went to bed between 8 p.m. and 10 p.m., those who went to bed after 10 p.m. had a 20 percent increased risk of both obesity (BMI) and abdominal obesity (waist circumference). Those who fell asleep after 2 a.m. had a 35 percent increased risk of obesity and a 38 percent increased risk of abdominal obesity.
In addition, the study also confirmed that sleep less than 5 hours per night is a serious sleep deprivation, the risk of obesity increased by 27%. Even taking a nap can't make up for the loss of a night's sleep.
What are the benefits of going to bed at 10pm?
1. Get more sleep - prevent cancer and avoid inflammation
People who don't get enough sleep every day will yawn, feel dizzy, feel unrefreshed... In fact, in addition to these "surface" hazards, what is more frightening is the "invisible" hazards.
Lack of sleep resulted in significantly higher levels of C-reactive protein, a nonspecific inflammatory marker. The researchers speculate that the cytokine storm manifests itself as an overrelease of pro-inflammatory cytokines and causes organ damage.
2. Wake up earlier the next day -- say goodbye to negative emotions
"Low mood, which is most likely related to your irregular work and rest. A study published in the Journal of the American Medical Association Psychiatry in 2021 by researchers from the Massachusetts Institute of Technology and Harvard University found that as long as you go to bed and get up one hour earlier every day, the risk of major depression is reduced by 23%.
In other words, when you advance your entire sleep cycle by 1 hour, you can significantly reduce your risk of depression, reduce your bad mood and negative emotions.
3. Eat breakfast early -- anti-aging and anti-disease
Research has found that people who eat a late breakfast will accelerate biological aging. Those who ate their first meal at 10 a.m. showed greater biological age, with a 25 percent increased incidence of accelerated aging, compared to those who ate breakfast at 6 a.m.
Not only that, eating breakfast 1 hour earlier reduces the risk of diabetes! A study of more than 100,000 people published in the International Journal of Epidemiology in 2023 found that people who ate breakfast after 9 a.m. were 59% more likely to develop type 2 diabetes than those who ate breakfast before 8 a.m.
