"I can't sleep at night, I can't get up during the day", after the nightmare of the working day, everyone hopes to make up for the sleep on the weekend and make up for all the sleep that was missing.
But to be honest, occasionally staying up late once or twice, taking a nap may be able to slow down, but staying up all night every day, it is useless to make up for more sleep on weekends, but it will disrupt the sleep routine and bring a lot of problems.
We often talk about staying up late, in essence, there are two meanings, one is not enough sleep, that is, the sleep duration is less than 6 or 7 hours, and the other is irregular sleep, and the time of getting up and falling asleep is disordered and unfixed.
Many studies have shown that changes in sleep patterns have as much impact on health as the duration of sleep.
A paper published in the journal Sleep Health, which surveyed 6,052 adult participants with an average age of 50 years old, found that people with large differences in sleep rhythms were more likely to have progeria.
This is because long-term irregular sleep can cause the biological clock to be disrupted, which accelerates the aging process of the body, and also affects metabolism and makes people more susceptible to illness.
The journal Npj Digital Medicine also published an article warning that irregular sleep is as much an increase in the risk of long-term depression as not getting enough sleep and staying up late.
The European Journal of Nutrition also found that even a disruption of sleep regularity for just a week may increase the harmful flora in the gut, which can further weaken the immune system's defenses and cause various diseases.
According to the European Society of Cardiology, from the perspective of reducing the risk of disease, falling asleep between 10:00 and 10:59 is associated with a lower risk of cardiovascular disease, while entering the middle of the night or later is relatively high.
According to the law of qi and blood operation in traditional Chinese medicine, it is most beneficial to health to fall asleep between 11 p.m. and 5 a.m.
It should be noted that the "falling asleep" mentioned above does not mean that it is good to lie in bed, but refers to "having entered a deep sleep", according to 11 o'clock at the latest, it is best for everyone to be ready for bed half an hour in advance, so as to facilitate falling asleep faster.
People have 1/3 of the time to sleep, maintaining a good sleep is the foundation of good health, friends who do not sleep well, pay more attention to the following 5 points every day.
1. Half an hour before going to bed, create a sleeping atmosphere for yourself, keep the environment quiet, and the dim environment is conducive to stimulating melatonin secretion and helping you fall asleep. Stay away from electronic devices such as computers and mobile phones, as they can stimulate the brain and make it harder to fall asleep.
2. Try to get up and fall asleep at the same time every day, develop good Xi, do not stay up late and sleep lazily in retaliation, and destroy the existing sleep rhythm.
3. Avoid eating and drinking before going to bed, and eat some easily digestible biscuits and fruits in moderation when you are hungry, but it is best not to touch spicy food, caffeine and alcohol, one is easy to make people overexcited and difficult to sleep, and the other is to increase the burden on the stomach.
4. When you can't sleep under pressure, you can try the "478" breathing method. Sit on the bed with your back straight, close your mouth and press the tip of your tongue against the roof of your mouth, first inhale through your nose (count 4), hold your breath (count 7), and then exhale through your mouth (count 8), repeat 4 times, you can achieve the effect of reducing stress and helping you sleep.
5. If you want to catch up on sleep after staying up late, it is best to take a nap during the day, such as taking a nap, but not more than 30 minutes. Don't catch up on sleep on weekends for too long, go to bed a little earlier than usual, but keep a fixed wake-up time.
In general, sleeping regularly is also one of the important conditions to measure the quality of sleep, and staying up late and catching up on sleep for a while is very harmful to the body. If you don't sleep well for a long time, which seriously affects the quality of life, it is recommended to see a doctor in time.