The principle of "sleeping late is harmful to health" is basically understood by everyone, but in reality there are always reasons why you can't go to bed early:
A new study published in the Journal of the American College of Cardiology has made the dangers of overdraft sleep more intuitive: weight gain, and even the waist circumference will be significantly thicker.
"Life Times" (search for "LT0385" in WeChat can be followed) combined with new research, interpret the changes in the body after staying up late for a long time, and teach you to scientifically change the habit of sleeping late.
Experts interviewed
Guo Xiheng, director of the Department of Sleep And Respiratory Medicine, Beijing Chaoyang Hospital affiliated to Capital Medical University
Shi Ming, deputy director of Shanghai Traditional Chinese Medicine Insomnia Medical Collaboration Center
Liu Huaqing, director of the Department of Clinical Psychology at Beijing Huilongguan Hospital
Staying up late for two weeks increased visceral fat by 11%
In the new study, researchers at the Mayo Clinic in the United States conducted a 21-day "sleep restriction" trial on 12 non-obese volunteers aged 19 to 39 who had normal physical indicators.
These 21 days include: a 4-day adaptation phase (9 hours of sleep), a 14-day trial phase (4 hours of sleep), a 3-day recovery phase (9 hours of sleep).
The results of the test showed that lack of sleep was the trigger for the rapid deposition of visceral fat, and sleeping late increased the participants' chances of eating food, while energy consumption remained basically unchanged.
Even young people who were originally in good shape gained only 0.5 kilograms of weight, while the total fat area of the abdomen increased by 9% and the visceral fat increased by 11%. The researchers believe that visceral fat accumulation is more pathological than weight gain.
Deposited in the liver, it may form fatty liver, induce cirrhosis and even liver cancer.
Deposited in the heart, it will make it beat weakly, and it is difficult to effectively drive blood circulation.
Deposited in the pancreas, it may cause lipidation of islet cells, triggering diabetes.
Deposited in the kidneys, it can affect its purifying function and even lead to kidney failure.
Deposited in the lungs, it can cause shortness of breath, fatigue, and affect the body's oxygen supply.
More seriously, short-term sleep supplements do not reverse the accumulation of this visceral fat. Even during the recovery phase of the last 3 days of the trial, visceral fat continued to increase.
How does sleeping late drag down your body?
When our lifestyle and biological clock are opposed, such as staying up late for a long time, it will cause circadian rhythm disorders, which in turn will affect the metabolism of the body and cause related diseases, and the thicker waist circumference is only the lightest appearance.
As early as 2007, the World Health Organization's International Agency for Research on Cancer (IARC) for the first time classified staying up late as a Class 2A carcinogenic factor, which is the same category as high-temperature fried foods.
Altering genes
A study from the University of Surrey in the United Kingdom showed that sleeping less than 6 hours a night for a week can cause more than 700 genes in the body to change. Even if you don't get enough sleep for one night, it can be harmful to the human body.
Affects cognition
Lack of sleep is exhausting, and attention and memory are affected. A Boston University study found that sleep plays a key role in cleaning up the brain's toxic metabolite β-amyloid, and that lack of sleep can lead to a buildup of this protein in the brain, increasing the risk of Alzheimer's disease.
Disorders of glucose metabolism
Insulin secretion synchronizes with a person's awakening and plays an important role in maintaining constant glucose levels during sleep. Less sleep time leads to decreased glucose tolerance, and insulin insensitivity can lead to weight gain.
Increased risk of cardiovascular disease
A large-scale survey of 500,000 Chinese at peking university's School of Public Health showed that insomnia is an independent risk factor for cardiovascular disease, and that insomnia may have a greater impact on young people.
What kind of sleep does the body like?
At present, there are two recognized influencing factors for regulating sleep, one is the biological clock, and the other is sleep self-balance, that is to say, sleep should be regular and sleep enough.
From an endocrinological point of view, sleeping after 23 o'clock is considered to stay up late. Since the body's self-healing activities are mostly carried out before 3 a.m., the quality of sleep between 23:00 and 3:00 is particularly critical. After this period of time, even if the time to make up for sleep is long, it is difficult to make up for the loss caused by staying up late.
The National Sleep Foundation gives the amount of sleep required for each age, with adults sleeping 7 to 9 hours per day.
Replace compulsive nighttime with specific behaviors before going to bed, including brushing your teeth, making masks, soaking your feet, taking a hot bath, listening to soothing and gentle music, and dimming the light in the room. It is recommended to put down your mobile phone and read the book "Sleepy as soon as you open it".
If you still feel difficult to fall asleep, try these 7 relaxation exercises to make the body properly tired to help sleep.
Activity facial features
Frown and nose, close your eyes, hold each for 10 seconds and then relax.
Raise your shoulders
Tighten your shoulders and let them rise high, as if to touch your ears.
Stretch your arms
Bend the forearms on both sides, place them on either side of the body, close to the shoulders, and then tighten the whole arm together.
Clench your fists
Clench your fists with the best of your might until you can't hold them anymore.
Tighten the abdomen
Tighten your abdomen as much as possible, as if someone is going to punch you in the abdomen, and you close your abdomen to avoid it, keeping it closed for 10 seconds.
Clamp your legs tightly
Tighten your thighs and hips, clip your phone between your knees, and lift your legs straight up.
Toe toe to the ground
Slowly bend your toes downwards as if grasping the ground hard, hold them for 10 seconds, then slowly open your toes upwards so that your feet and ankles don't move, then relax.
The above actions are spaced 10 seconds apart, according to their own situation, choose 1 to 2 kinds of do before going to bed, and stop the action after drowsiness. ▲
Editor of this issue: Luo Rong Action Demonstration: Xu Menglian
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![32-year-old young people have cancer, do not know that there is hepatitis B, drink alcohol, stay up late, these make cancer more and more young[fig]](data:image/gif;base64,R0lGODlhAQABAIAAAP///wAAACwAAAAAAQABAAACAkQBADs=)