News on disease control
What time is considered staying up late? Research finds: It is not 11 o'clock, nor 12 o'clock, many people are wrong
Editor: Song Yun / Source: 39 Health Network / https://www.aboluowang.com/2024/1008/2112616.html
" I will never stay up late again in my life! "
One day at around three in the morning, Xiao Ya, who was still working overtime, suddenly felt a palpitation. Then, she felt chest tightness, shortness of breath, difficulty breathing, numbness in her hands and feet, and cold sweats.
At that moment, she felt as if she was going to die suddenly.
She wanted to sleep immediately, but she couldn't sleep.
Then, her vision began to blur, her ears were buzzing, and she could hardly hear any sound.
She thought she just had low blood sugar, and used up her last bit of strength to ask her neighbours to take her to the hospital.
When she was pushed to the emergency room, her consciousness began to blur, her whole body was shaking, her body became numb, and she lost consciousness.
The doctors quickly gathered around, some measuring her blood pressure and heart rate, some were measuring blood sugar, and some were preparing to give her oxygen.
Although she was still conscious, her body was out of control and she could only tremble constantly.
The doctor gave her an infusion, and after a long time, she felt her hands and body gradually regain consciousness.
She found that she was sweating a lot and her face was frighteningly pale.
Because her body was too weak, she had to wear an oxygen mask to continue the infusion and stay in the hospital for observation.
The doctor learned that Xiao Ya had been staying up until four in the morning for two consecutive weeks, and even worked all night for several nights, and her life and work schedule were completely reversed.
The doctor reminded her seriously: "Don't think you can stay up late at will just because you are young. No matter how important your work is, if your body collapses, you will really have nothing. ”
1. What time is considered staying up late?
Nowadays, many people are used to going to bed late at night, scrolling through their phones, and accidentally going to bed late at night.
So, what time is considered staying up late?
The study pointed out that staying up late does not refer to a specific time point, but means that if the sleep time is much later than normal, such as going to bed after 10 o'clock in the evening, it is considered staying up late.
In addition, a study conducted by the Fuwai Cardiovascular Hospital of the Chinese Academy of Medical Sciences and the Chinese University of Hong Kong and other institutions surveyed more than 136,000 middle-aged and elderly people in 26 countries and found that people who go to bed late and lack sleep are more likely to gain weight and have thicker waistlines. Even if they make up for sleep during the day, this risk cannot be completely eliminated.
The participants in this study were between 35 and 70 years old, with an average age of 2. Age 51. They were divided into five groups according to the time they slept at night:
Group 1: Sleeping from 6pm to 8pm
Group 2: Sleeping from 8pm to 10pm
Group 3: Sleeping from 10pm to midnight
Group 4: Sleeping from midnight to 2am
Group 5: Sleeping from 2am to 6am
The results showed that compared with those who slept from 8pm to 10pm, those who slept after 10pm had a 20% increased risk of obesity and abdominal obesity.
Especially for those who slept after 2am, the risk of obesity increased by 35% and the risk of abdominal obesity increased by 38%.
In addition, the study also found that sleeping less than 5 hours a night was considered severe sleep deprivation, which would increase the risk of obesity by 27%. Even if you take a nap during the day, It also cannot make up for the effects of insufficient sleep at night.
In general, for the sake of health, it is recommended to go to bed before 10 o'clock every night.
2. Research: The mortality rate is as high as 80% after staying up late for only 4 days!
Compared with people who go to bed early, what changes will happen to the body of people who often stay up late?
First of all, staying up late is more likely to suffer from 13 chronic diseases.
A study in "Nature-Medicine" pointed out that problems such as too short or too long sleep time, irregular sleep, and short deep sleep time may increase the risk of 13 chronic diseases, including hypertension, depression, sleep disorders, anxiety, hypothyroidism, hyperlipidemia, obesity, bipolar disorder, gastroesophageal reflux disease, obstructive sleep apnea, asthma, migraine, atrial fibrillation, etc.
Secondly, staying up late will make you sad.
A study by Columbia University in the United States found that sleeping late is particularly harmful to women. Even sleeping late for only 1.5 hours may damage vascular cells and increase the risk of cardiovascular disease.
Data show that after 6 weeks of insufficient sleep, the participants' vascular cells had increased oxidative stress responses, and the cells were unable to initiate antioxidant responses to remove harmful molecules, leading to cell inflammation and dysfunction, which is an early sign of the development of cardiovascular disease.
In addition, staying up late is not only harmful to the body, but may also reduce life expectancy.
Recently, researchers from the Beijing Institute of Life Sciences and the Institute of Biomedical Interdisciplinary Studies of Tsinghua University found that insufficient sleep is very harmful to the body and may even endanger life.
If you don't sleep for four consecutive days, the organism will have a serious inflammatory response, resulting in a mortality rate of about 80%.
Overdrawing future health in exchange for the temporary happiness of staying up late, think carefully, is it worth it?
3. Insomnia is most afraid of these 4 kinds of food!
Some friends are very distressed. It's not that I want to stay up late, but I really can't sleep. What can I do?
If you want to solve the problem of insomnia, it's best not to rely solely on medication, try food therapy. This method not only helps you get a good night's sleep, but also replenishes your body with nutrients.
Next, I will introduce four "natural sleeping pills" to you. They are rich in minerals and trace elements, which can help relieve stress, improve sleep quality, and make it easier for you to fall asleep.
1. Whole grain foods
Whole grains such as oats, brown rice, etc. are rich in B vitamins and fiber, which help maintain blood sugar stability and promote better sleep.
B vitamins are essential for the normal functioning of the nervous system, help relieve tension and anxiety, and improve sleep quality.
2. Foods containing probiotics
Intestinal health is closely related to sleep quality. Eating more foods containing probiotics, such as yogurt and fermented foods, can help improve intestinal flora, which is also good for sleep.
3. Foods containing vitamin D
Vitamin D helps regulate the sleep-wake cycle. You can eat foods rich in vitamin D, including fatty fish (such as salmon, mackerel), cod liver oil, and egg yolks.
4. Foods rich in omega-3
Omega-3 fatty acids are good for brain health and help improve sleep quality. Omega-3 can be supplemented by eating foods such as fish (such as salmon, mackerel, tuna), walnuts, flax seeds and chia seeds.
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