Every night, when the city lights go out and most people are immersed in sweet sleep, Mr. Zhang still tosses and turns on the sofa in the living room. In front of the TV, his eyes showed exhaustion, and the hands of the clock were already pointing to one o'clock in the night. The next day, when the sun was high and most people had already started their busy day, Mr. Zhang was still lying in bed, dazed. This seemingly free and easy way of life is actually the killer of his health. "
We usually think that staying up late means not sleeping for a long time, but for people like Mr. Zhang, who go to bed late and wake up late, are they really staying up late? And how does this sleep habit affect their bodies?
Define "staying up late".
Staying up late is often considered to be late at night without sleep or not getting enough sleep. But in reality, it's not just a delay in time. In medicine, staying up late refers to disrupting the normal biological clock, causing the rest and activity cycles of the body and brain to be affected. This includes not only late-night activities, but also the lifestyle pattern of going to bed late and waking up late. This pattern can also disrupt the body's biological rhythms, and even if you get enough sleep time, the quality can be compromised.
Association of late bedtime and late waking up is associated with common diseases.
Going to bed late and waking up late is not only a habit of life, but also a killer of health. This habit is associated with a variety of diseases.
Cardiovascular disease: Sleeping late and waking up late affects the normal functioning of the cardiovascular system. Studies have shown that irregular sleep patterns increase the risk of heart disease and stroke. The body's ability to repair and regulate blood pressure at night is blocked, which can lead to increased blood pressure in the systemic arteries and even heart disease in the long run.
Abnormal glucose metabolism: People who go to bed late and wake up late tend to have irregular eating habitsThis can lead to weight gain and abnormal glucose metabolism. Lack of sleep or poor quality can affect the body's response to insulin, which increases the risk of abnormal glucose metabolism.
Obesity and metabolic syndrome: Going to bed late and waking up late affects the regularity of diet and exercise, which can easily cause an imbalance in energy intake and consumption, leading to obesity. Obesity is one of the important causes of metabolic syndrome.
Mental health problems: Going to bed late and waking up late can affect mood and cognitive function. Sleeping late for a long time may lead to worsening of symptoms of depression and anxiety, affecting daily life and productivity.
Weakened immune system function: Regular sleep is essential for maintaining the immune system. Going to bed late and waking up late can lead to a weakened immune system and increase the risk of infection.
Going to bed late and waking up late is not just a matter of lifestyle habits, it is directly related to our health. As a doctor, I strongly recommend that you pay attention to your sleep pattern and arrange your life and rest reasonably, not only for the sake of being full of energy today, but also for a healthy life in the future. Going to bed late and waking up late may seem harmless, but the potential health risks should not be overlooked. We should pay attention to our biological clock, follow the body's natural rhythm, and ensure adequate and high-quality sleep, so as to maintain our physical health.
With the acceleration of the pace of life, more and more people are stuck in the mode of going to bed late and waking up late. However, going to bed late and waking up late is not a healthy lifestyle habit and can have long-term negative effects on our physical health. How to improve sleep quality and adjust the biological clock has become a concern for many people. Here are some practical and effective ways to improve your sleep quality and help you get back on track with a healthy sleep.
Regular sleep schedule: Establish a regular sleep schedule.
Stick to a set time** to go to bed and wake up every day. The human biological clock likes regularity, and irregular sleep times can disrupt the body's internal biological clock, resulting in a decrease in sleep quality. Even on weekends, try to maintain the same routine.
Adjust your bedtime environment: Create an environment conducive to sleep
Make sure the bedroom is quiet, dark, and at the right temperature. Noise and light can affect the quality of sleepConsider using earplugs or a sleep mask. In addition, keep the temperature of the bedroom within the appropriate range, too hot or too cold can not be conducive to deep sleep.
Avoid caffeine and alcohol in the evening.
Caffeine is found in coffee, tea, chocolate, and some soft drinks, which can stimulate the nervous system and interfere with sleep. Although alcohol helps you fall asleep, it can interfere with your sleep cycle and affect the quality of your sleep. It is recommended to avoid ingesting these substances after dinner.
Relaxation: Relieve stress.
Do relaxation activities before bed, such as reading, listening softly** or yoga. Avoid using electronic devices such as cell phones, computers, and televisions before bedtime, as the blue light emitted by them can inhibit the secretion of melatonin and interfere with sleep.
Eat wisely: Eat lightly.
Dinner should be light and easy to digest, and avoid excessive amounts of greasy food。Neither hunger nor fullness before bed is conducive to a good night's sleep. After dinner, a moderate amount of movement can help with digestion.
Physical activity: Improves sleep quality.
Engage in moderate-intensity physical activity, such as brisk walking, swimming, or cycling, on a regular basis. Exercise can improve sleep quality, but avoid strenuous exercise a few hours before bedtime to avoid overexcitement.
Avoid long naps in the middle of the day.
Naps should not exceed 30 minutes during the day, as too long naps can affect sleep at night.
Through the above methods, you can gradually adjust your lifestyle habits of going to bed late and waking up lateto improve sleep quality. Healthy sleep habits not only improve quality of life, but also prevent a wide range of diseases. Remember, it takes time and patience to change habits, don't rush, adjust step by step and you will see positive changes.