Stay up late often and beware of the 6 major hazards

During the Spring Festival holiday, I believe that many small partners have dark circles in their eyes, do not sleep at night, and cannot get up during the day. Many people think that the holiday is not used to stay up late, it seems that at night, the spirit is more sufficient. But you know, staying up late often is also accompanied by a decline in physical condition.

The dangers of staying up late are these —

Effects on cardiovascular and cerebrovascular diseases. Staying up late can lead to an increase in blood pressure, or cause large fluctuations in blood pressure, especially in patients with hypertension, which may cause emergencies such as cerebral hemorrhage.

Effects on immunity. Good sleep can improve human immunity, staying up late will cause the body's immunity to decline, easy to get sick, such as colds and so on. If staying up late for a long time leads to a decrease in the body's immunity, endocrine disorders, metabolic disorders of the body, and a decrease in the production of immune factors, it can induce cancer.

Effects on the endocrine system. For women, staying up late can cause decreased ovarian function and premature aging, as well as menstrual irregularities.

Effects on the skin. Staying up late will damage the skin, making the skin prone to dull yellowing, long brown spots, moles, acne, acne, etc., affecting the appearance.

Effects on the digestive system. Many people like to eat snacks when they stay up late, and most of the snacks are high in calories and sugar, especially during the Spring Festival. In the process of sleeping, it will secrete hormones that help the body break down fat, if you stay up late, it will lead to hormone secretion disorders, coupled with night snacks, it will also affect the metabolism of the digestive system, trigger fat accumulation, and lead to obesity.

Effects on the liver. Night sleep is the liver repair time, if you stay up late, it will lead to liver repair is affected, damage liver cells, when the liver is damaged, it will also affect the health of the whole body.

I know that staying up late hurts my body, but what time is it not to sleep? Medically, the definition of stay-up time is controversial, mainly because of individual differences in the biological clock. However, it is generally believed that 9:00 to 11:00 p.m. is the time for the body's immune system to recover. If you must set a specific time point for staying up late, from the perspective of biological rhythm and endocrinology, it is generally believed that sleeping after more than 23 o'clock is considered to be staying up late.

Is it better to catch up on sleep after staying up late? Staying up late is very harmful to the body, and it is impossible to make up for a sleep, and it can only be said that the supplement will be relatively better. Staying up late for a long time will disrupt the biological rhythm of the human body, it is recommended that you do not always stay up late, and it is acceptable to stay up late once a year.

So, is there any "tip" to stay up late? The best trick is to reduce the length of staying up late, such as 24:00, washing and sleeping, and then getting up at 7 or 8 o'clock in the morning, which basically ensures a normal sleep time of 6 to 8 hours, and the impact of staying up late once in the past is still limited. After getting up the next day, strengthen nutrition in diet, replenish water in time, try to eat eggs, milk, beef, porridge, vegetables, etc. for breakfast, and eat more fruits such as oranges and apples to supplement the nutrients lost overnight. After the meal, eat some dried fruits such as walnuts, dates, cinnamon balls, peanuts, play an anti-fatigue role.

How to restore healthy sleep after staying up late? After staying up late, many people may sleep for a long time, in fact, this is not good, will disrupt the daily routine, cause changes in sleep rhythm, and can wake up later than usual (half an hour to an hour later). Stay up late at noon on the second day, it is recommended to take a nap within half an hour, and the time should not be too long.

If the nap lasts more than half an hour, the brain may go into a deep sleep state and wake up feeling more tired; if the nap is napted until it wakes up naturally, it may affect the sleep at night. At night, before going to bed, you can soak your feet with hot water or soak in the whole body, which is conducive to blood patency and promotes sleep. You can also listen to some light music that promotes sleep or practice yoga, which is conducive to better sleep. It is recommended not to go to bed more than 23 o'clock, put down electronic products 1 hour before bedtime, and reduce bedroom lights and sounds. In addition, do not eat too greasy at night, do not drink alcohol, because everyone eats well during the Spring Festival, so try to eat light at night; do not drink tea, coffee and Coke and other exciting drinks after 4 pm, and it is best not to smoke 1 hour before going to bed.

In summary, the damage of staying up late to the body is irreversible, so it is possible not to stay up late without staying up late.

(Peng Zhiping, Physician, Beijing Public Security Hospital)

Source: People's Political Consultative Conference Daily