The National Institute of Health recently published the "Rhythm" app to allow people to effectively manage their work and rest. Lin Yu, an assistant researcher at the Institute of Group Health Sciences at the National Institute of Health, warned that for a long time, the poor social interaction period of normal sleep and more on holidays can easily increase the risk of obesity and cardiovascular disease. Japan's well-known fat-reducing doctor also recommended the so-called "7:3:3 sleep weight loss method", saying that sleeping well is like jogging for an hour.
7:3:3 means sleeping for seven hours a day, not waking up for the first three hours after falling asleep, and sleeping soundly at 3 o'clock in the morning
Japan's "7:3:3 Sleeping Weight Loss Method" means that the sleep time of a day must reach 7 hours, and you may have to go between 8 o'clock and 12 o'clock in the evening The core element of sleeping in bed, and the weight loss is that you will never wake up in the first three hours after falling asleep. Japanese doctors said: The first three hours after falling asleep are the fastest and most efficient time for the body to move. If you wake up in the middle, you will interrupt the hormone reproduction in the body, slowing down the speed of reproduction fat. The second third means that you must go to bed at 3 o'clock in the morning. The number is called "master". The golden sleep time with the most physiological function can not only promote the New Chen Daixi, but also help burn fat in the body. "Sleeping is equivalent to jogging for an hour!"
Xin Mingzhe, a surgeon at Annan Hospital, also proved: "Sleeping really helps reduce weight!" However, it does not mean that sleeping is equivalent to jogging for an hour, and the focus is "reducing the chance of eating inadequately"!
From 11 o'clock in the evening to 1 o'clock in the evening is the high period of longevity
He said that at present, good sleep is indeed considered to be a very important condition for weight loss, and is a very important ring for weight loss and health. Research shows that the hormone, the most related to human body and sensation, fluctuates like stock market analysis at night, and rises very quickly in the middle of the night. The human body's longing is from 11 o'clock to 1 o'clock in the evening. If you are awake at this time, people will want to find East food. However, during this period, there are very few healthy foods that can be found, most of which are high-fat and high-heat foods such as crispy chicken and chicken steak.
If as Japanese fat loss experts say, you must go to bed from 8:00 to 12:00 pm, and you cannot wake up in the middle of the way after sleeping for three hours. After delaying the 11:00 pm, eating less can make you lose weight. However, Xin Mingzhe reminds that sleeping well can make you lose weight, but you still have to exercise. Don’t think that sleeping for a while can be jogging for an hour.
Fixed-Sun APP helps you master the work and restHow to master the sleep time? Modern people have time and no cut of mobile phones. Although it affects people's lives, Lin Yu said that this habit of not leaving the mobile phone is also conducive to the "small work and rest" we calculate using mobile phones. Their team combined with doctors from Taitung Hospital and Mackay Hospital, as well as researchers from Jiaotong University and Tamkang University to jointly develop the "Full Work and Rest" APP.
In addition to the opening and connection of the mobile phone screen, it is also the first in the world to propose "active use": such as opening, sliding the phone, calling, etc., as well as "passive use" classification algorithms such as receiving calls and receiving messages, from Filter the time when you use your phone every day to compare the inactive time and estimate the sleep time, which can more accurately calculate the impact of using the phone before going to bed on the sleep time. The "small work and rest" records and the sleep time on the personal self-filled questionnaire are at a higher consistency of 84%.
Lin Yuqi said that many studies have proved that if the "social time difference" of sleeping less and sleeping more on holidays for a long time, the risks of obesity and cardiovascular disease will increase. In the 2017 American Sleep Medical Research found that social time difference every hour will increase by 11% of the risk of cardiovascular disease. This year's research in the journal Current Biology also pointed out that insufficient sleep will reduce the "infarction sensitivity" in the body, causing excessive blood sugar and increasing the risk of diabetes.
Every extra hour of use of the mobile phone, delaying and reducing sleep time by about 5 minutesLin Yuqi's research team also proved that using the mobile phone before going to bed has a great impact on the sleep cycle. The research results were published in the International Authoritative Journal of Psychiatric Research in March this year. Their research found that for every 1 hour of mobile phone use, it delays falling asleep for 4.9 minutes and reduces sleep time by 5.5 minutes. It was also discovered that although the time for using the mobile phone before going to bed only accounts for 14.3% of the whole day's use time, the impact on the delayed sleep cycle accounts for 44% of the exposure of mobile phone light sources throughout the day.
I have abnormal daily routines and loves, you can take a nap for half an hour or go to bed early; do not get up late
If you want to control your daily routines, currently open Android phone users to download for free. Lin Yu said that the research team has confirmed that the accuracy of the short sleep time of the application record reaches 90.4%, and the consistency between daily wake-up and sleep time has reached 87%. The research results are also published in the top journal "JMIR mHealth and" sub-job journal "Journal of Medical Network Research" sub-job "JMIR mHealth and uHealth》.
If you find that your work and rest are not regular, if you lack sleep the previous day, you can take a nap the next day, but you cannot get up at the same time as much as possible. If you are tired, you can go to bed early. Do not go to bed late and get up late. It is easier to develop a regular work and rest, and avoid social problems that will make people fat and get hurt.