If there is one sentence to describe the lives of modern young people, it would be:
stay up all night
The most expensive mask while wearing
Sleep after 11 o’clock has become standard, and it is normal to swipe the phone and go to bed at 1 or 2 o’clock.
The 2020 China Sleep Report shows that the average Chinese sleep time in 2020 is 6.82 hours, a decrease of 2 hours from 8.83 hours in 2013. Among them, 75% fell asleep after 23:00, and more than 30% stayed up until 1:00 am.
But more people worry about going to bed late and hurting their health while using their mobile phones: I heard that going to bed late will hurt the liver and kidneys, or are they sad? I heard that sleeping at night will make your skin worse? …
Today’s Weibo has a hot topic “What is the price of the body of those who stay up all night”.
Image source: Weibo screenshot
Actually, the most hurtful thing about staying up late may not really be what time you go to bed, but—
Too little sleep!
For different jobs, regions, and sleep habits, everyone’s sleep time is not uniform, and existing research has found that what really affects health is the pattern and time of sleep.
How much sleep is less, a large number of scientists have conducted research on this, and the current consensus is: The recommended sleep duration for adults is 7-9 hours, while the low Sleeping less than 6 hours is defined as “lack of sleep”.
And the damage from sleep deprivation is solid, and a study published in the journal Annals of Behavioral Medicine in July of this year really sheds light on the dangers of sleep deprivation.
Image source: Annals of Behavioral Medicine
Researchers asked 1,958 adults, without intervention, to provide data on eight consecutive days, including the amount of sleep they slept, their level of well-being, their physical symptoms and their severity. It found that 42% reported at least one episode of sleep deprivation.
The consequences of sleep deprivation were immediate, with those who participated in the observation experiencing symptoms the next day.
People who sleep less than 6 hours experience more negative emotions such as nervousness, loneliness, irritability and depression, and even more physical symptoms such as back pain, gastrointestinal distress, Dizziness and other health problems.
Not getting enough sleep is more than just getting worse emotionally and physically. The sooner you know these 5 truths about not getting enough sleep, the better.
Fact 1: Not getting enough sleep can make you fatter than others.
Studies have found that sleep deprivation leads to more junk food choices (snacks high in sugar and salt).
A meta-analysis of adults also showed that 1 hour less sleep per day was associated with a 0.35 kg/O increase in BMI, which is equivalent to a at about 2 pounds of body weight.
Truth 2: More chronic diseases find sleep-deprived people.
Lack of sleep not only causes some short-term physical symptoms, but also damages the immune system, making people more prone to illness, and numerous studies have found diabetes, cardiovascular disease, stroke and The risk of depression is greatly increased.
Even studies have found that poor sleep may be linked to Alzheimer’s disease. The brains of people with Alzheimer’s disease have large accumulations of tau (a protein found in neurons).
This accumulation can begin decades before Alzheimer’s symptoms appear.
One study found that in young men who didn’t get a good night’s sleep, their blood Tau levels also increased by 17%, several times higher than those who slept well.
Illustrator: Su
Truth 3: Less than 5 hours of sleep equals the risk of a crash as a drunk driver
Enough sleep is the key to staying alert and responsive.
In a 24-hour period, sleep-deprived drivers had a significantly higher crash risk compared with drivers who slept the recommended 7 hours or more:
1) 6-7 hours of sleep: 1.3 times increased risk of crash;
2) 5-6 hours of sleep: 1.9 times increased risk of crash;
3) Less than 4 hours of sleep: 11.5 times increased risk of crash.
Truth 4: Not getting enough sleep can make you unresponsive
During sleep, the brain helps strengthen memory, and one study found that lack of sleep can reduce the ability to learn new things by 40%.
And a lab-based sleep study found that getting less than 6 hours of sleep for two weeks is equivalent to 2 nights in a row.
Those who slept less than 6 hours a night for two weeks felt in good shape but performed as well on cognitive and reaction tests as those who had not slept two nights in a row bad.
Fact 5: Not getting enough sleep can accelerate aging
In one study, scientists collected 33 mothers during pregnancy and the first year after their babies were born, analyzing DNA from the women’s blood samples to determine their “physiological age”.
Mothers who slept less than 7 hours a night were biologically 3 older than those who slept 7 hours or more per night compared to mothers who slept 7 hours or more per night by testing their blood DNA at 6 months postpartum. ~7 years old.
In other words, lack of postpartum sleep solidly makes mothers 3 to 7 years older.
Wish you all
Sleep tonight
(Those who are watching quietly are sleeping soundly)
Illustrator: Su
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