How harmful is staying up late? How to remedy it in time? Sleep knowledge post to help you

Some time ago, the topic of a 24-year-old man who died due to staying up late for a long time became a hot topic. Many people may have stayed up late. How serious are the harms of staying up late? When you have to stay up late, is there any way to make up for the mistakes? Regarding the problems of staying up late, this sleep knowledge post is here to help you, save it quickly!

When we were young, our parents always advised us to go to bed early, and when we got married, we began to advise our own children to go to bed early. Sufficient sleep time can allow people to better devote themselves to work and study. However, although the living standards have improved, all kinds of electronic products are flooding our lives. More and more people stay up late, maybe because of work or study, but more people may choose to stay up late because of some entertainment activities or social activities. You should know these dangers of staying up late:

1. Feeling sleepy, tired, and weak

When you stay up late, you are more focused and the brain consumes more energy. After staying up late, you look particularly tired. The state of fatigue also makes people look bad. Staying up late can cause the biological clock to be disrupted, which will affect the body's blood circulation. "The essence of the five internal organs is all poured into the eyes and becomes essence." It is not surprising that dark circles appear.

2. Disordered biological clock and poor sleep quality

People who stay up late need to make up for their sleep as soon as possible. However, because of staying up late, they can only make up for their sleep during the day. Working during the day and resting at night is a regular life that the body has long been accustomed to. However, people who stay up late disrupt the body's biological clock, and when it is time to go to bed at night, they find it difficult to fall asleep, and even if they fall asleep, the quality of sleep is relatively poor.

3. Decreased immunity

Immunity is the body's barrier against diseases. People who often stay up late will have reduced immunity. Others may catch a cold once or twice a year, but people who often stay up late may catch a cold every now and then. Staying up late will not only reduce one's own immunity, thereby reducing the body's ability to resist diseases, but may even shorten life expectancy.

4. Increased risk of metabolic disease, cancer, and sudden death

People who sleep less than 5 hours or less for a long time have a risk of death twice as high as those who sleep 6-7 hours! Because staying up late frequently will cause the function of the heart and blood pressure to decline. Staying up late will affect the return of blood to the heart, causing myocardial ischemia, and in severe cases, it can cause sudden death. Staying up late will cause a decrease in leptin secretion and an increased risk of obesity. At the same time, staying up late is also a Class 2A carcinogenic factor, which causes a series of adverse reactions.

There are so many harms of staying up late, but it may be difficult to completely change the behavior of staying up late that you have become accustomed to at the beginning. After all, the body may have adapted to the behavior of staying up late. When you have to stay up late, you should pay attention to the remedial measures after staying up late to reduce the harm caused by staying up late.

Catch up on sleep after staying up late

The best way to make up for sleep after staying up late is to make up for sleep. People who are used to sleeping eight hours a day may feel overwhelmed by staying up late. At this time, you can make up for one or two hours of sleep during the day to make up for some of your sleep needs and ensure adequate sleep time.

When sleeping during the day, the environment has a greater impact on sleep. At this time, you can close the curtains, wear an eye mask, and artificially create a night environment so that you can have a high-quality sleep during the day.

Drink plenty of water instead of coffee

When staying up late, many people are used to drinking a cup of coffee to refresh their minds. The caffeine contained in coffee gives coffee its refreshing effect. However, drinking coffee frequently, especially drinking coffee when staying up late, can also make people dependent on coffee, and staying up late can become a habit that is difficult to change.

Drink more water when you stay up late. Drinking water can promote excretion and reduce the adverse effects of staying up late. If you like to drink milk, you can also drink a glass of warm milk when you stay up late. The tryptophan contained in milk is conducive to sleep, and it can also allow you to have a high-quality sleep when sleepiness strikes.

Eat more vegetables and fruits after staying up late

Staying up late is very harmful to the skin. It will cause the body to produce more peroxides, leading to oxidative stress damage, and some adverse conditions will appear on the skin, such as spots, dull skin, etc. The skin is the face of women, and women pay more attention to skin health.

After staying up late, you can increase your intake of vegetables and eat more fruits. The carotene and vitamin C contained in vegetables and fruits are nutrients with antioxidant effects. These nutrients can remove free radicals and reduce the damage to the skin caused by staying up late.

Remember to eat breakfast after staying up late

People who stay up late are tired, and the first thing they want to do at this time is to lie down on the bed and take a nap. However, sleeping right away at this time will have a bad effect on the gastrointestinal tract. After staying up late for a long time, you may find a cookie or drink a bottle of beverage to fill your stomach when you are hungry. If you go to bed right away at this time, being hungry will also affect your sleep quality.

After staying up late, you should also eat breakfast. However, breakfast should be light. A greasy breakfast will increase the burden on the gastrointestinal tract. Breakfast can be a combination of a small amount of starchy food and protein food, and the intake of vegetables should also be increased. For example, soy milk, milk, eggs and lettuce can not only satisfy hunger but also bring vitality.