Staying up late is chronic suicide! People who lack sleep for a long time, be careful of 5 troubles

Staying up late is chronic suicide! People who lack sleep for a long time, be careful of 5 troubles

Change for health Zhongke physical examination 2023-12-11 10:00 Published in Jiangxi

I'm so sleepy. I only slept for 4 hours last night.

Only 4 hours of sleep? Are you a thief or are you trying to kill yourself?

The phone is so fun and the novel is so good that I can’t bear to go to bed! I looked at my colleague who would rather gulp down two cups of super bitter and strong black coffee in one breath than give up staying up late and go to bed early. I couldn’t help but feel angry and funny.

How harmful are long-term stay-up late and lack of sleep? A young female teacher named Yu Juan from Fudan University died of cancer due to long-term stay-up late.

She once wrote in her book: "When you are at the critical point of life and death, you will find that any long-term staying up late is equivalent to chronic suicide."

A study published in the American scientific journal "Cell" became a hot topic today, which proves what Yu Juan said.

Studies have shown that lack of sleep may trigger an inflammatory storm in the human body, causing organ damage or even death.

You think you are simply sleeping a few hours less every day, but you never imagined that your whole body will be harmed and eventually you will be in 5 troubles!

1. Damage to the brain: inattention, dementia

When you play with your phone for a long time and stay up until two or three in the morning, you will find that your brain is becoming more and more "rusty" and you can no longer think deeply!

This is because your brain has not gotten a good rest, so the sympathetic nerves in the brain are not active, speech is slow, and attention is not focused. In severe cases, dizziness and headaches may occur.

In addition, a study in the journal Science Translational Medicine found that long-term lack of sleep may also increase the risk of Alzheimer's disease, also known as senile dementia.

2. Heart damage: hypertension, coronary heart disease

When it is late at night and everyone is asleep, adequate sleep is beneficial for the blood vessels and heart to rest and recuperate.

If you indulge in staying up late again and again, your heart will not get any rest and will always be in a state of "working overtime".

It is easy to develop arrhythmia, induce hypertension, coronary heart disease, and even the risk of sudden death!

3. Metabolic problems: obesity, diabetes

The later you stay up, the more likely you are to eat. At the same time, your body will become unable to effectively manage calories, especially the concentration of sugar in the blood.

These two simple mechanisms increase the risk of weight gain, obesity and type 2 diabetes in people who sleep less than seven hours a night.

4. Damage to immunity: immunity is reduced by half

Immunity is the human body's biggest barrier against disease, and most of the human immune factors are formed during sleep.

Staying up late often will damage the immune system, the barrier against disease will begin to become fragile, and the body will begin to be in a sub-healthy state, making it easy for the human body to get sick.

5. Emotional damage: anxiety, depression

Studies have found that lack of sleep can affect the brain's neuronal function, leading to cognitive decline and emotional problems, and increasing the risk of mental illnesses such as depression and anxiety.

Do these 4 things before bed to help you fall asleep easily

If you feel that you are unable to get enough rest and avoid staying up late, you might as well try the following methods to help develop good sleeping habits!

1. Do some exercise before bed

From a scientific point of view, exercising before bedtime does help you sleep because sleep is the brain's protective mechanism, and when the nerves feel "tired", the body will involuntarily want to rest.

The key to "stimulating" neural conversion is exercise, especially competitive sports and aerobic exercise.

Jogging, cycling, yoga, basketball, badminton, etc. are all fine. If you really don't want to move, you can just go out for a walk. But it should be noted that the time and amount of exercise before going to bed should also be controlled, otherwise it will be counterproductive.

2. Keep your phone away from your bed

Mobile phones are an indispensable tool for modern people, but when you lie in bed, they are undoubtedly the biggest obstacle to sleep. Videos, skits, games, gossip... fun and interesting, but the more you watch, the more excited you become, and the harder it is to fall asleep.

So before going to bed, remember to turn your phone, tablet, etc. to Do Not Disturb or Silent mode, and put them in a place where you can see them but can't touch them. Only by sleeping well can you have enough energy to do more valuable things.

3. Regular work and rest time

The human body's biological clock is a magical thing, especially for sleep. The biological clock is also called the circadian rhythm. If you want to sleep well, it is important to develop your own sleep rhythm, fix the time of going to bed and going to bed, and form your own biological clock.

Go to bed before 11pm and get up at a fixed time in the morning, and your sleep quality will be greatly improved.

4. Eat early and small dinners

It is best to arrange dinner between 18:00 and 19:00, and don't eat too much. If you eat dinner during this time, the food will be basically digested before going to bed, which will not only make it easier to fall asleep, but also prevent fat accumulation and obesity.

The worst thing to avoid at dinner is overeating, especially for those who lie down in bed right after dinner. Not only will your stomach feel uncomfortable, but your body will also feel uncomfortable and you won’t be able to fall asleep even after lying down for half a day. Generally speaking, you should eat until you are 70% to 80% full.

Around 8 o'clock in the evening, you can have some snacks such as yogurt, apples, etc. If you are still hungry before going to bed, you can eat a banana.