As the saying goes: stay up the latest night, use the latest eye cream.
I don’t know since when, staying up late has become synonymous with young people.
But staying up all night is cool, but the consequences are tragic!
Long-term staying up late can lead to epinephrine and norepinephrine, resulting in blood pressure and blood viscosity strong>, thereby increasing the risk of cardiovascular disease.
At the same time, it will also cause abnormal secretion of immune-related cytokines, resulting in decreased immunity and more susceptibility to diseases. In addition, it will damage the nervous system and cause a series of negative effects such as gastrointestinal diseases. influences.
Especially for women, it may also lead to disturbances in hormone levels, which in turn lead to decreased ovarian reserve such as irregular menstruation and unable to ovulate.
What time do you go to bed, is it a real stay up?
Strictly speaking, staying up late is not a specific time to fall asleep, but to get up at a specific time.
Currently, there are two factors that are lower than those that regulate sleep in medicine – biological clock and sleep homeostasis. Simply put, one needs to sleep regularly and one needs to sleep long enough.
If the biological clock is irregular, it will cause endocrine disorders in the human body, and the longer you wake up, the more tired you will feel, and the easier it will be to sleep.
Therefore, if you are accustomed to night owls, you often go to bed after 12 o’clock. In fact, it does not count as staying up late, at most it is just “sleep late”, Or “delayed sleep recognition”.
As long as you make sure you get enough sleep and the quality of your sleep is good, going to bed late is not a big problem.
If I have to stay up late, how can I reduce health damage?
First, to ensure enough sleep
In order to reduce the risk of liver damage, you must first ensure that you have enough sleep time , that is to say, you can’t go to bed early at night, you must make up for the sleep time the next day, and at the same time, you must close the curtains and wear an eye mask when you sleep to avoid light affecting the quality of sleep.
If you don’t get enough sleep after staying up late, your body’s metabolism and endocrine system will be affected, and liver damage will be aggravated.
Second, to maintain emotional stability
People who often stay up late will gain weight, memory loss, and endocrine system disorders. As we all know, people with endocrine disorders are more irritable and easy to get angry.
People who stay up late have liver damage and become irritable at the same time, which will aggravate the damage to the liver. Therefore, people who stay up late should learn to regulate their emotions, not get angry, and reduce the degree of liver damage.
Three, vitamin supplements
Often stay up late People who are more likely to eat more vitamin-rich foods, such as bananas, broccoli, pumpkins, apples, tomatoes, carrots, etc. Adequate vitamins can protect the liver, improve immunity, and reduce the damage caused by staying up late.
In addition, different types of vitamins have different nutritional supplements, and everyone must choose according to their actual physical conditions.
Fourth, exercise properly
After staying up late, the body’s immunity will be reduced, and the metabolic rate will become slow. Regular exercise can not only enhance immunity, but also Promote body metabolism, but also reduce the burden on the liver.
In addition, proper exercise can help people who stay up late to consume fat in the liver and avoid fat affecting liver health and causing liver disease.
If you are busy with work and have no time to exercise, you can stand for a while or walk slowly.
Can I make it up after staying up late?
If you occasionally stay up late, it is definitely better to make up for sleep than not to make up at all.
Research shows that if you experience a night of sleeplessness, it often takes about a week to restore your learning and memory level to the state before staying up late.
If you often stay up late, it may be difficult to make up for it.
And when we meet friends who need to work shifts, we can’t persuade everyone to resign, after all, it is unrealistic.
What we can do is to either minimize the number of shift changes, or try to go clockwise:
For example, 9-5 day shift first, then afternoon shift The small night shift from 4 am to 1 am, then the night shift from 11 pm to 7 am, and finally back to the day shift.
And in the process of night shift, it is necessary to ensure that there is enough light, and consider wearing sunglasses when waiting for the day to simulate a bright and dark environment.
