As the saying goes: stay up the night at the latest, use the latest eye cream.
Nowadays, staying up late has become synonymous with many young people, from playing games all night, clubbing, and then to the circle of friends at 3:30 a.m., "staying up late" has become a new fashion.
However, its deformity is that everyone knows that sleeping late will affect health, but there are still a large number of young people who are caught up in the fire and insist on becoming a qualified night owl.
A thousand readers have a thousand opinions that stay up late
For the matter of staying up late, different people have different views, some people think that as long as it is past 12 o'clock in the middle of the night, even if they stay up late, some people think that even if they go to bed at 4 a.m. every night, as long as they sleep enough for 8 hours, it is not a late night.
How many nights to sleep is to stay up late?
Staying up late is actually a very general statement, from a medical and health point of view, people of different genders and age groups, there is no specific standard for staying up late.
For example, for younger children, if they sleep less than 10-12 hours a day, and they go to bed after more than eight o'clock every night, they get up before eight o'clock the next day and stay up late, which will also affect physical development and health.
For teenagers, due to the pressure of schoolwork, they rarely go to bed before eleven o'clock at night, and the next day they will get up at about six o'clock, and the sleep time is less than eight hours, which also belongs to the category of staying up late.
But for people in their prime, because they can only sleep 5-6 hours a day for work and socializing, then this situation should also be a stay up late.
If these two points are not met, then it is considered to stay up late
A perfect sleep is mainly in line with the 2 points ---- "to be regular" and "to sleep enough".
If the biological clock is irregular, it will cause endocrine disorders, and the longer you wake up, the more tired you will feel, and you need to sleep, so there will be irregular sleep, lack of sleep and other phenomena.
But if you yourself are used to the night owl life, used to sleeping at 2 a.m., starting at 10 a.m., and the length and quality of sleep are quite good, and there will be no sleepiness, then it is indeed not a late night, just sleep late.
According to the sleep cycle, people of different ages guarantee a fixed sleep time, so it is not enough to stay up late.
Sleeping one or two hours less a day is actually staying up late
Even if you go to bed early, if you encounter insomnia at night, you can't sleep tossing and turning, or falling asleep 1-2 hours later than usual, and getting up the next day according to usual, it is considered to stay up late.
And long-term lack of sleep can be more serious than acute staying up all night.
Studies have shown that reducing sleep by 2 hours a day for two consecutive weeks and not sleeping for 48 consecutive hours can reduce the brain's cognitive ability and reduce daily work and learning efficiency.
Is going to bed early in accordance with human body rules?
In a strict sense, people who go to bed early and get up early every day will be healthier, and if they often go to bed early but do not get up early, then there will be some harm to the body.
Ensuring a sleep time of about 6 to 8 hours a day is the performance of responsibility for the body, otherwise long-term lack of sleep will cause great harm to physical health, not only will premature aging but also induce some diseases.
Staying up late, can you make up for it?
If you occasionally stay up late, it is definitely better than not making up for it by making up for sleep, but if you often stay up late, it is difficult to make up for it.
Studies have shown that it takes about a week to experience a night without sleep to restore cognition and memory levels to the state they were before staying up late.
For friends who work the night shift, if they have been in this mode of work and rest for a long time, the problem is actually not big.
If you encounter day shifts and night shifts that often change the working mode of shifts, it will disturb the biological clock, affect people's endocrine regulation, and even have cancer hazards.
Therefore, if you are unfortunate to be in such a working mode, it is not realistic to resign and change jobs, then you can only minimize the number of shift changes, reverse in clockwise chronological order, and pay attention to adjusting the light.
In ordinary life, it is also necessary to develop good living habits to minimize the harm caused by staying up late to the body.
bibliography:
【1】Borbély, Alexander A.“ Two process models of sleep regulation. ”Hum neurobiol 1.3（1982）：195-204.
[2] Van Dongen, Hans, et al. Dose-response effects of chronic sleep restriction and complete sleep deprivation on neurobehavioral function and sleep physiology Sleep 26.2 (2003):117-126.