"Sleeping until you wake up naturally and counting money until your hands cramp" is a dream for many, but while the dream is full, the reality is harsh.
We are often busy with work and social engagements, forced to squeeze sleep to make up for time lost during the day; even when we have nothing to do, we are unwilling to go to bed early, dragging it out until the dead of night before we are willing to go to bed...
Sleep affects your lifespan
Regarding the relationship between sleep duration and mortality risk, multiple large-sample surveys conducted abroad over the past decade have yielded the following table:
The chart shows that a sleep duration between 6.5 and 7.4 hours is associated with the lowest mortality rate; less than 4.4 hours or more than 9.5 hours can double the risk of death. Medical experts state that this chart has a certain degree of validity, and mastering your sleep duration is beneficial for longevity.
This is how staying up late harms your body
1、Skin damage
The skin enters a maintenance state between 10:00 PM and 11:00 PM. Prolonged late nights can cause endocrine and nervous system imbalances, leading to dry, inelastic, dull skin, and issues such as acne, pimples, and dark spots.
2、Memory decline
The sympathetic nerves of those who stay up late remain excited at night, leading to a lack of energy, dizziness, memory loss, difficulty concentrating, and slow reactions during the day.
Over time, this can also lead to neurasthenia, insomnia, and other problems.
3、Gastrointestinal crisis
The epithelial cells of the human gastric mucosa are renewed on average every 2 to 3 days, and this generally occurs at night.
If you eat at night, the gastrointestinal tract cannot rest, which affects its repair process. Late-night snacks that remain in the stomach for a long time stimulate the secretion of large amounts of gastric juice, which over time can easily lead to gastric mucosal erosion and ulcers.
4、Decreased immunity
Frequently being in a state of staying up late, fatigue, and low spirits will cause the body's immunity to decline, and colds, allergies, etc., will unexpectedly find their way to you.
5、Heart disease risk
People who have long-term "reversed day and night" schedules not only become bad-tempered, but their internal organs also do not get timely adjustments, increasing the risk of heart disease.
Optimal sleep duration for different ages
Learn 7 tips to reduce the harm of staying up late
Several types of people should not stay up late
People with poor physical health, such as those with poor sleep quality, those over 40, those who are overweight (BMI index over 28), and those suffering from high blood pressure, diabetes, cardiovascular and cerebrovascular diseases, or stomach problems, should ideally not stay up late and should maintain a normal sleep schedule.
Understand the signals that you must stop staying up late
Even for those who are physically strong, you should not stay up late every day. If you do not feel any obvious discomfort during the day, you may stay up late occasionally at night.
However, when the body sends out warning signals, such as dizziness, daytime vertigo, palpitations, chest tightness, or restlessness, you should rest earlier at night and stop staying up late.
Sleep for a while before staying up late
Before staying up late, experts suggest sleeping for 1-2 hours. Even if you cannot fall asleep, lying in bed with your eyes closed to rest can still have a restorative effect.
Replenish water and avoid greasy food
Staying up late can damage the human digestive system. Experts suggest that for dinner before staying up late, you should avoid or eat less spicy and fried foods. You should eat a light diet and eat more vegetables to avoid burdening the stomach.
Staying up late will deplete the body of a large amount of water, so you should pay attention to replenishing water. Consider drinking mung bean soup, lily and white fungus soup, etc., or eating cucumbers, tomatoes, apples, etc., to supplement the vitamins your body needs.
Drinking coffee while staying up late may keep you awake, but it consumes B vitamins in the body, which actually makes you more tired.
Pay attention to indoor ventilation
Pay attention to opening windows for ventilation. Every 1-2 hours, you should open the windows for 15-30 minutes.
Move your body at any time
Pay attention to maintaining a correct sitting posture, keep your waist straight, and do not sit on the sofa or half-lie on the bed to watch TV or play on your phone in a "slouching" position.
Every half hour, you should stand up, move your body, walk around, go outside to breathe fresh air, and stretch.
Stay up late for two hours, make up for sleep for half an hour
The day after staying up late, pay attention to making up for sleep. If you have the conditions at noon, you can make up for sleep at a ratio of "two hours of staying up late, half an hour of nap during the day."
Experts remind that the time for a nap during the day should be calculated based on the time you actually fall asleep. If you really cannot fall asleep during the day, you should still lie down for a while to replenish your physical strength. If your nerves are too excited after staying up late, you can eat millet porridge, milk, lotus seeds, etc., to help you sleep.
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