Have you ever seen such news reports: a company employee due to overtime, serious lack of sleep led to sudden death, 20-year-old girl staying up late for a long time induced epilepsy... Studies for nearly a decade have shown that sleep-deprived people have a 1-fold higher risk of death than the average person.
The harm of staying up late is not only stroke and epilepsy, but also the risk of cancer. Research by Queen's University in Canada confirmed that women with more than 30 years of experience working night shifts are twice as likely to develop breast cancer as ordinary people. As early as 2007, the World Health Organization announced that "staying up late" is a class 2A carcinogenic factor.
Sleep is an indispensable normal physiological activity of the human body, and sleep accounts for 30% of the life cycle. If you wantonly stay up at night to sleep, long-term indulgence of poor sleep habits will not only lead to weight gain, but also cause physical weakness, decreased response ability, insomnia and other symptoms.
First, what time to sleep is to stay up late? The doctor tells you the answer!
There are different theories about staying up late, most people think that sleeping after 11 o'clock in the evening is even staying up late, which is too absolute. Adults generally need to sleep 8 hours a day, less than 8 hours, basically even staying up late. If you go to bed at 2 o'clock in the morning, but you have to get up at 7 o'clock in the morning, you don't sleep long enough, so you stay up late.
After people go to sleep, the human body will self-regulate, such as blood pressure, breathing, circulation, immunity, etc., which is the process of detoxification of the body. If the quality of sleep is not good, it will cause serious damage to our body.
Sleep time varies by age. Children should not be less than 10 hours a day, otherwise it will affect physical development; the elderly should not be less than 6 hours, which will increase the probability of heart disease.
Adults want to have high-quality sleep, which is greater than 7 hours, in order to avoid tiredness and mental poorness during the day.
In summary, there is no absolute number of sleep points to stay up late, as long as the sleep time of adults is less than 7 hours, even if it is staying up late. If you get up at eight o'clock in the morning, going to bed at 1 o'clock is not counting staying up late, and sleeping after 1 o'clock is staying up late. Adolescents and children need to sleep longer, and if you can't guarantee 10 hours of sleep a day, it's even staying up late.
Second, staying up late for a long time endangers health, don't take it seriously!
Long-term, habitual staying up late will increase the incidence of hypertension, nervous system dementia, endocrine disorders and other diseases, will be directly related to the control of blood pressure, hypertensive patients are unstable blood pressure, life and rest without self-restraint will cause blood pressure instability. Staying up late in the elderly can also cause serious conditions such as cardiovascular and cerebrovascular diseases.
In the case of lack of sleep for a long time, it may upset the balance of the endocrine system, causing the loss of skin moisture and collagen, resulting in rough, yellow, pimples, and greasy skin. The self-repair of the skin is also carried out at night, and the blue light of the mobile phone will induce melanin precipitation, and the skin aging rate will accelerate. Therefore, in our lives, some people often appear to stay up late and are prone to acne and poor skin texture.
Staying up late also increases the risk of uterine fibroids. There was once a 25-year-old young girl who had to have her ovaries removed because she stayed up late at work and suffered from uterine fibroids. Staying up late and working overtime, often exposed to light, will lead to abnormal melatonin secretion, estrogen imbalance, will increase the risk of uterine fibroids.
The harm caused by staying up late is far beyond our own cognition, it is closely related to various organs of our body, and staying up late for a long time will cause lesions in multiple organs. Therefore, everyone should pay attention to it, especially the young group now, and cannot ignore the body because of work.
Third, often stay up late, more likely to get cancer!
Staying up late often increases the risk of carcinogenesis. Breast cancer studies have found that the cause of breast cancer in women working at night is related to a disordered sleep cycle and decreased immune function. As we all know, the immune system is the innate health guardian of each of us, and if its function is flawed, the risk of cancer will increase.
The Seattle survey found that those who found ovarian cancer at an early stage had several years of night shift experience before, compared with those who fell asleep during normal times, their risk of ovarian cancer was 49%. Staying up late leads to cell mutations in the human body, and while the resistance is reduced, it will also increase inflammation in the body, which will also increase the risk of cancer.
Hangzhou Network News once reported that a Hangzhou guy was diagnosed with thyroid cancer due to staying up late and irregularly checking for three meals for a long time. According to himself, because of business reasons, staying up late is inevitable, and due to the particularity of work, he also eats on time every day, and over time he suffers from thyroid cancer.
It is not that staying up late will inevitably suffer from cancer, long-term staying up late will reduce our own immunity, and night is the time when the liver detoxifies, if you stay up late for a long time, the toxins in the body cannot be discharged, which will produce inflammation, which will then increase our risk of cancer.
Fourth, always can't sleep, what is the cause?
Sleep disorder is the result of the joint action of many factors, here to help you summarize several important causes of our insomnia, we pay attention to improvement.
1, the wrong sleep habits are one of the causes of insomnia. If you go to bed before eating, this will increase gastrointestinal peristalsis; drinking too much water will increase the number of night ups, which will directly affect the quality of our sleep. So try not to eat supper at night, and don't drink too much water.
Whether the stomach function is normal or not is closely related to sleep. For people who wake up early and have difficulty falling asleep, if they have bad breath and no appetite, they will have problems. Therapeutic dietary adjustments can be tried. For example, the consumption of lean broth of Lai Zi zi, which helps to reduce gasification and phlegm, can also be combined with tangerine peel and hawthorn to make tea to improve the symptoms of abdominal bloating and no appetite. For people who are prone to waking up from many dreams, you can try peanut lotus root soup, which is conducive to helping sleep and calming the mind and promoting digestion.
2. The sleep environment is one of the factors affecting insomnia. The temperature of the bedroom, the light, the sound of these three points are the three points we need to pay attention to. Studies have shown that even faint light can affect people who are already asleep. In general, it is necessary to pay attention to creating a good sleeping environment, turn off the lights before going to bed, and if the life around is noisy, you can wear earplugs.
3, as the pace of our lives is getting faster and faster, life pressure is high, more and more people began to have symptoms of insomnia. Therefore, in life, we must properly regulate our emotions and adjust our bodies to a good state, so that we can alleviate the symptoms of insomnia. When you feel stressed, you can do yoga or meditation to adjust.
Fifth, insomnia patients master these 4 points, calm the nerves and help sleep
When we are in deep sleep, the breathing rhythm also becomes slower, and the body does not have too high blood requirements. The brain in a relaxed state can activate nerve cells, which is a critical time for the body to repair itself, which means that good sleep is very important for the human body. If we have a sleep disorder, there are several ways to adjust it.
- Wooden comb comb hair
Combing your hair before going to sleep every day can relax the muscles and activate the blood, facilitate the dredging of the meridians, and calm the nerves and strengthen the brain. Su Dongpo once mentioned: comb your hair more than a hundred combs, and sleep well until you know. Try combing your hair and massaging your scalp to help you sleep well. Long-term persistence is still very good for the help of sleep.
- Soak your feet
Foot soaking can eliminate fatigue and improve blood circulation, and has been sought after by many young people in recent years. Many middle-aged and elderly people like to soak their feet in autumn and winter, especially before falling asleep, which can get rid of the cold and help sleep. There are more than 60 acupuncture points on the feet, which are closely related to the five internal organs. Foot bathing is also an important part of health care.
- Regulate diet
We can eat foods rich in protein and vitamins. It should be specially reminded that before falling asleep, drink less strong tea, eat less greasy and spicy food, and should not be overly full, resulting in difficulty falling asleep while causing a burden on the stomach and intestines. For example, you can eat some fish and shrimp foods for dinner, which can improve bad symptoms such as neurasthenia and poor sleep quality.
- Tea
If you drink too much tea and coffee during the day due to work reasons, you can brew sour dates before falling asleep, which can reduce the excitatory effect of the tea itself and improve the poor quality of our sleep.
5. Summary
The pace of life is faster, and we who are busy with work accidentally ignore the importance of sleep. The sleep status quo of "difficult to fall asleep, easy to wake up, and sleepy during the day" has forced us to re-examine the quality of our own sleep.
The group suffering from sleep troubles should not worry too much, learn to calm down, resume the correct routine, and refuse to live a bad lifestyle before going to bed. It is recommended to reduce physical labor during the day and never let the body be overly tired. Don't be disturbed by emotions and think too much. Learn to self-regulate and soothe your mood.
Whether it is life or work, the human body needs to consume a lot of physical and mental energy, and our metabolism and energy supplementation are carried out during sleep. A good night's sleep will make you wake up full of energy the next day. Let's stop staying up late, standardize our routines, get the biological clock back on track, and get enough, high-quality sleep to escort our health.