Staying up late may cause age spots
Staying up late can cause gray hair to appear early
......
How much do you know about the truth about staying up late?
Does going to bed late and waking up late but sleeping long enough counts as staying up late?
How much does sleep affect human health?
Let's learn ↓↓
01 What time do you go to bed to stay up late?
The doctor said
It's not that you have to sleep late to stay up late
It's not that sleeping early is healthy
Biological clock and sleep self-balance
is the factor that determines the quality of sleep
These two words stand for:
"Regularity" and "Sleep Enough"
The doctor said
Between staying up late and going to sleep
It's not an absolute correlation
Staying up late in clinical practice is actually two concepts
These two prerequisites are met
It is what is clinically called staying up late
(1) Sleep regularity is disrupted
If a person often goes to bed at 10 p.m
Suddenly go to bed at 11 or 12 o'clock
This act is to stay up late
If a person always sleeps regularly at 2 a.m
It can only be called too late to sleep
Instead of staying up late
(2) Shortened sleep duration
It is recommended that adults sleep for 7~8 hours a day
If it is less than a certain time
May have an impact on the body
02 "It's cool to stay up late", be careful of these hazards!
There are studies that show that
Sleep less than 2 hours a day for two weeks
or 48 hours without sleep
will reduce the cognitive function of the brain
After a night without sleep
It takes an average of about a week
Learning & Memory Levels
in order to return to the state before staying up late
If you often stay up late
It is difficult to make it back
In addition, compared to not sleeping all night
Chronic sleep deprivation
It takes longer to recover
So, chronic sleep deprivation
Looks like a time saver
In fact, the gains outweigh the losses
What are the dangers of staying up late?
The doctor said
Sleep has many important physiological functions
It is involved in the activity of cranial nerves and endocrine
Metabolism, cardiovascular and cerebrovascular, sympathetic
and genetic changes
Sleeping too little or causing a genetic mutation
Affects brain tissue metabolism
It can even cause senile dementia
Short sleep time can affect the cardiovascular and cerebrovascular systems
Causes sympathetic overexcitation
There is an increased incidence of cardiovascular and cerebrovascular diseases
Cerebral arteriosclerosis, cardiac coronary arteriosclerosis, etc
03 How many hours of sleep a day is not considered a late night?
In fact, sleep is not always better
It is recommended that adults sleep for 7~8 hours a day
Try not less than 6 hours
But don't take more than 9 hours
The amount of sleep is based on each person's needs
In addition, every age group
You have a sleep time that suits you
With age
Sleep duration decreases as the body declines
How long is it right for you to sleep?
A table of self-test ↓↓
Newborn: 17~18 hours
Toddlers: more than 10 hours
Elementary school students: up to 10 hours
Junior high school students: up to 9 hours
High school students: up to 8 hours
Adults: 7~8 hours
Over 65 years old: 5~6 hours
04 How to promote sleep?
According to the doctor, I want to promote sleep
Some psychological cues can be employed
For example, the hands and feet clench into fists and then relax
Alternate these two movements
This includes adjusting your breathing
can make people from a nervous emotional state
Shift to a calm state
If you often stay up late
or difficulty falling asleep before going to bed
You can also try to fix your wake-up time
For example, get up at 7 a.m. on a fixed basis
No matter what time you stay up at night
Make sure you wake up at 7 a.m
After a few weeks of adjustments
The time to fall asleep will also gradually normalize
Avoid sleep disturbances
Also pay attention to the following 3 points
(1) Maintain a regular schedule and rest
(2) The nap time should not exceed 30 minutes
(3) Half an hour to an hour before going to bed at night
Try not to look at your phone or other electronic devices
Source: CCTV 1