Nowadays, more and more cities are in a 24-hour “excited” state, and at the same time, more and more people are gradually used to staying up late and staying up late for various reasons.
On June 29, 2016, Jin Bo, deputy editor in chief of Tianya community in his early 30s, suddenly fainted on his way to work and died after rescue.
The sudden death of a media person in his prime of life and the long-term overtime and staying up late have been identified as one of the factors causing his death.
Staying up late is harmful to health, but in life, staying up late has become more and more common. What are the nightlife habits of people in all countries? How does staying up late “nibble” at your health? What ways can reduce the harm of staying up late? The experts interviewed by life times will answer them one by one.
interviewed experts:
Shanghai TCM insomnia Shi Ming, deputy director of Medical Cooperation Center
status quo: people all over the world love to stay up late
In 2015, the global sleep report showed that Chinese people go to bed at 0:32 every day.
In 2014, China sleep index report also pointed out that nearly 60% of Chinese people do not want to go to bed early. Night has become a rare leisure and relaxation time for many young people, and they do not want it to pass too quickly. Going to bed late and staying up late has become the “new normal” of Chinese life.
The Chinese are not the latest to sleep.
In 2015, the global sleep report investigated the sleep status of nearly 2 million people in more than 50 countries and found that:
Russia, Greece and other European countries sleep after 1 a.m.
In Japan, not only does the average person go to bed more than 1 a.m., but the average sleep time is also the lowest in the world, less than 6 hours.
Surprisingly, the survey results show that no country has an average bedtime before 11:00 p.m., and the earliest Romania also has an average bedtime of 11:10 p.m.
On the matter of staying up late, people all over the world have achieved amazing unity.
hidden danger: staying up late brings seven major health hazards
Although it is late at night after 0 o’clock, from the endocrine point of view, going to bed after 23 o’clock means staying up late.
Since most of the self-healing activities of the human body are carried out before 3 a.m., the quality of sleep between 23 a.m. and 3 a.m. is particularly critical.
After this period of time, it is difficult to make up for the loss caused by staying up late, even if the time to make up for sleep is longer. Staying up late for a long time will bring the following hazards to the body.
1. Skin damage
The skin enters the maintenance state from 22:00 to 23:00. If you stay up late for a long time, your endocrine and nervous system will be out of order, resulting in dry skin, poor elasticity, darkness and dullness, acne, etc.
2. Overweight obesity
When people sleep, their bodies secrete a substance called “leptin”. Staying up late for a long time will affect leptin secretion and is not conducive to lipolysis. In addition, people who stay up late often eat “Midnight snack”, which is not only difficult to digest, but also leads to loss of appetite the next morning, resulting in unbalanced nutrition and obesity.
3. Memory decline
The sympathetic nerves of those who stay up late remain excited at night, and they will become tired in the daytime, resulting in dizziness, memory loss, and inattention. Over time, neurasthenia, insomnia and other problems will occur.
4. heart disease high risk
People who have reversed black and white for a long time not only have bad temper, but also their internal organs can not be adjusted in time, which increases the risk of heart disease.
5. Gastrointestinal crisis
Human gastric mucosal epithelial cells are updated every 2 to 3 days on average, and generally at night. If you eat at night, the gastrointestinal tract will not rest, which will affect its repair. At the same time, night snack stagnates in the stomach for a long time, which promotes abnormal secretion of gastric juice and stimulates the gastric mucosa. Over time, it is easy to cause gastric mucosal erosion and ulcer.
6. Liver damage
From 23:00 to 3:00 the next day, it is the best time for the liver to detoxify. If the liver is not rested, the blood flow in the liver will be relatively insufficient, and the damaged hepatocytes will be difficult to repair and worsen. The liver is the largest metabolic organ of the human body. If the liver is damaged, the health of the whole body will be threatened.
7. Increase the risk of cancer
Most of the immune factors of the body are formed during sleep. Staying up late for a long time will lead to decreased immunity, fatigue, low spirits, easy colds and allergies. Immunity is the natural barrier of the human body against cancer, and the decrease of immunity will increase the incidence rate of cancer. Many studies have confirmed that staying up late is closely related to the increased risk of breast cancer, colon cancer and other diseases.
for some special people, staying up late has other hazards. For example:
Women staying up late for a long time will lead to menstrual disorders;
Children staying up late for a long time will affect the secretion of growth hormone, leading to a series of growth problems;
People with poor intestines and stomachs and liver disease will stay up late, which will aggravate their condition. If their condition is serious, it will in turn affect the quality of sleep, leading to further deterioration of their intestines and stomachs and liver health.
practical: how to reduce injuries after staying up late
Fatigue and lack of sleep can easily lead to drowsiness and failure to work. At this time, the most important thing is to recover your strength immediately.
Life times has integrated the research of Oprah’s life network in the United States and asked many authoritative experts in the United States to give you advice on “recovering your strength after staying up late”.
get up as soon as the alarm rings at 7:00 sharp.
Dr. Chad roover, a clinical expert at the sleep research center of Stanford University in the United States, said that the biggest mistake of insomniacs is to stay in bed in the morning to ensure eight hours of sleep.
In fact, sleeping late in the morning can easily delay the biological clock, making it harder to fall asleep at night, creating a vicious circle.
I suggest that even if you sleep late at night, you should get up on time in the morning, and then take a nap to supplement your sleep.
stand by the window at 7:10.
Dr. Michael Grandner, an expert at the center for sleep and circulation neurobiology at the University of Pennsylvania, said that the morning sunlight helps the body calibrate its biological clock.
It is suggested that after getting up, open the window and enjoy the sunshine by the window. The fresh air will also make people feel refreshed instantly. In winter, when the sun rises late, you may as well turn on all the room lights in the morning to make up for the lack of sunshine.
smell the coffee at 7:30
Dr. Alison Seaborn, Professor of psychiatry and behavioral science at Stanford University’s sleep medicine research center, said that caffeine can help refresh the mind. Even people who don’t like coffee can improve their alertness by smelling the aroma of coffee.
drink a glass of water and have breakfast at 8:00 sharp
Drinking a glass of water after waking up in the morning can improve your alertness and eliminate fatigue. Eat breakfast about 1 hour after waking up, preferably oatmeal with raisins, which can improve energy and make the brain work better.
light lunch at 12:00 sharp
When you feel tired, you should not eat a lot of lunch, and it is better to focus on light food, otherwise it will easily lead to drowsiness after dinner.
half an hour’s nap at 13:30
There is a proverb that says, “if you don’t sleep one night, you won’t wake up ten.”. It means that if you don’t sleep for one night, you can’t make up for the loss even if you sleep for another ten nights.
Experts suggest that the best remedy after staying up late is to go to bed. In addition to the normal rest at night, we should also take a nap “at every nook and cranny”. Young people can recover in 2-3 days, and people over 40 can recover in about 5 days.
take a 10 minute walk at 15:00
Many people feel that this is the lowest point of their physical fitness in the day. A study completed by Dr. Robert Sayer, a psychologist at the University of California in the United States, found that walking for 10 minutes at this time can improve the body’s energy and keep you energetic for at least two hours. The effect is better than eating a piece of sugar.
take a deep breath at 16:00
When feeling tired, deep breathing can help relieve pressure, promote the discharge of turbid gas from the lungs, increase lung capacity and blood oxygen carrying capacity, and accelerate blood circulation.
get off work at 17:30 and drive less
Dr. Raphael perau, a sleep expert at the Stanford University sleep medicine research center, said that for people who are tired and lack of sleep, driving at this time is the most dangerous.
Due to lack of sleep and driving on familiar roads, the brain is easily in the “off” mode, resulting in a greatly increased risk of car accidents.
control entertainment time from 20:00 to 22:00
Two hours before going to bed, usually the body will be excited again. At this time, you should relax as much as possible and don’t touch TV programs and games that are too exciting.
To change the habit of staying up late, we should start to develop it when we are young. We should improve efficiency in our work at ordinary times. We should try to finish our work in the daytime. Working at night will keep our brain running at a high speed all the time, which is not conducive to going to bed early.
Entertainment should be measured. It is not a problem to indulge and stay up late occasionally. Try to choose healthy relaxation methods on weekends, such as playing ball, outing, etc.
In addition, don’t watch horror movies and play games before going to bed, and avoid vigorous exercise, so as not to be too excited and affect sleep. Don’t delay your bedtime too late. Go to bed 20 minutes earlier than the previous day every day, and gradually change the habit of delaying and staying up late.
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