If you stay up late, how can you save your life the next day?
Surveys show that 90% of young people's sudden death, cerebral hemorrhage, and myocardial infarction are related to staying up late.
Sudden death is largely not just a matter of not getting a good night's sleep, but also something you do the next day.
Category 1 injuries: motor function. First, endurance performance has declined across the board; The second is that in strength training, all muscle strength will decrease; Third, when doing fine movements, the judgment of distance, speed, and time will also decrease. At worst, it will greatly prolong the recovery time from physical fatigue, and at worst, it will directly increase the risk of myocardial infarction and even sudden death.
Category 2 impairment: the effect of staying up late on cognitive function. Decreased sensory judgment. Lack of concentration, prolonged reaction time, and decreased work efficiency.
A large study published in The Lancet in 2023 showed that people who exercised more but slept less than six hours experienced a faster decline in overall cognitive performance. In other words, although exercise is good for health, the damage caused by lack of sleep cannot be compensated for by exercise, on the contrary, if you are already sleep-deprived, exercise may increase the damage to cognitive function caused by sleep deprivation.
5 recommendations for staying up late the next day:
1.Avoid exercising for more than 30 minutes.
2.Don't schedule projects that consume too much energy. It refers to high-intensity physical activities, such as strength training and high-intensity aerobic exercise, which you should try to avoid.
3.Prioritize all important programs in the morning. On the second day of sleep deprivation, for every 1 hour you are awake, your performance drops by 4%. That is, the longer you are awake, the worse your mobility.
4.Napping is the best remedy to enhance afternoon performance. Don't sleep too long, more than 1After 5 hours, the vicious cycle of dysrhythm will outweigh the losses.
5.Eat a little less, especially for lunch.
After staying up late, these are useful, but this is just a remedy, sleep well, and don't stay up late is good for yourself. Wash and sleep.