Sleeping is a very simple thing. For young people, it has become a luxury of life. How many people are “the latest night, apply the most expensive mask, go to the best hospital.” Staying up all night, in addition to causing cancer, is an erosion war for the whole body.
Poor skin, lack of sleep, lack of energy…
According to the survey data of Amazon China in 2017, 81% of Chinese people have less than 8 hours of sleep.
Some people will ask: sleep from two o’clock in the middle of the night to 10 o’clock the next morning, sleep time is 8 hours, is it counted as staying up late?
The answer is: count!
What time does it take to sleep late? What are the hazards of staying up late? What should people pay attention to often staying up late? Today we’ll find out.
What are the dangers of long-term staying up late to the body?
Staying up late is a bad habit that harms your health. First, let’s take a look at its destructive power. The researchers found that there is a certain biological rhythm in sleep, and irregular sleep can cause “serious damage” to more than 1000 genes, including the activation of certain tumor genes.
Long-term staying up late, lack of sleep, can lead to endocrine disorders, resulting in the loss of skin moisture, making people’s skin dark yellow, rough, easy to cause wrinkles, long spots, dark circles and other issues.
Nervous system disease
Temper temper, sleepy during the day, prone to insomnia, forgetfulness, irritability, anxiety and other symptoms, severe cases can even lead to depression.
Adults sleep less than 6 hours a night, and people with disease-causing factors are twice as likely to have heart disease or stroke as the general population.
Adolescents have long-term insomnia, and the probability of developing hyperlipidemia will increase greatly.
Frequent staying up late often leads to abdominal distension, abdominal pain, indigestion, peptic ulcer and duodenal ulcer.
The latest study found that children with longer sleep periods have lower body mass index (BMI) values. When children sleep one hour a night, their weight will increase and the BMI will increase slightly.
Studies have found that frequent staying up late is closely related to the onset of cancer, such as breast cancer, prostate cancer, lung cancer, endometrial cancer, non-Hodgkin’s lymphoma.
Harm to men’s health
Men who sleep only 3 to 5 hours a day have a higher risk of developing prostate cancer. After watching so many hazards, do you dare to stay up late? What time is it better to sleep?
What time does it take to sleep late?
The normal sleep structure cycle is divided into two phases: non-rapid eye movement sleep (NREM) and rapid eye movement sleep (REM).
NREM alternates with REM, alternating once called a sleep cycle, two cycles, usually 4 to 5 sleep cycles per night, each cycle lasting 90 to 110 minutes.
The time of deep sleep in each cycle is very short, about 30 minutes, and the total time of deep sleep every night is about two hours.
The most time period of deep sleep period is about 2 to 3 o’clock in the morning. Before going to sleep, it can basically ensure adequate deep sleep. At this time, the body muscle tension is gradually weakened, the parasympathetic nerve is excited, almost no dream, and the growth hormone increases. , thus helping to restore strength.
If we fall asleep after 3 am, REM sleep will account for the vast majority, mainly manifested by rapid heartbeat, unstable breathing, and more dreams. No matter how long you sleep, deep sleep time is insufficient.
Therefore, there is no absolute standard for the time when you sleep. Staying up late is like “poison”. In the end, when you sleep, it is like staying up late, just like how much “poison” you eat is not poisoned.
It is recommended not to sleep later than 23 o’clock in the evening. But sometimes we will face situations that have to stay up late, such as work needs, family chores, etc. What should we do?
How to minimize the damage to the body during the day and night?
Try Da Vinci to sleep
Sleeping every 15 hours for 15 to 20 minutes, not completing a sleep cycle in each sleep, and not going into a deep sleep state, which can restore the body to a certain extent, while still maintaining brain thinking. Clear.
Take a nap “energy 盹”
In combination with personal living habits, take a nap around two in the afternoon, so that after a nap, your mind is clear, your body is depleted, and your spirits are full. The time is 20 to 30 minutes, preferably no more than 1 hour.
Get enough water
Pay attention to hydration during the day and night, try not to drink coffee or tea drinks.
People who like to stay up late should try their best to eat and eat regularly, avoiding problems such as indigestion.
Proper outdoor exercise
Fresh air contributes to good health and good spirits, and it is also a good way to get rid of the stagnation after staying up late.
Regular sleep circadian clock is the most important
Try to stay asleep at the same time and get up at the same time, including weekends and holidays.
In the end, the shortcut to health is: rest early!