Regularly staying up late vs occasionally sleeping late, which one is more harmful to the thyroid gland? 6 tips for sleeping well for a healthy thyroid gland

I heard that staying up late can easily lead to the development of thyroid nodules and thyroid cancer. Is this true?

Is there any difference between me staying up all night occasionally and those who stay up every other day?

Today, we are going to show you

How do sleeping habits affect thyroid function?

Regular late nights and occasional late nights

Which one has a greater impact on the thyroid gland ?

The biological clock, also known as the circadian rhythm, is a natural timekeeper of the human body, the most obvious manifestation of which is our sleep-wake cycle ;

In addition, the biological clock also plays a particularly important role in hormone regulation .

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The hypothalamus-pituitary-thyroid axis is an important control center for human metabolism, emotions, and reproductive health.

During sleep, the secretion of thyroid stimulating hormone (TSH) from the pituitary gland decreases until it reaches its lowest point during the day .

Studies have shown that individuals who do not sleep at night or are exposed to light at night have significantly elevated TSH levels compared to people with normal sleep patterns.

Once the TSH level is high, the thyroid gland will become "excited". Long-term elevated TSH levels will stimulate the thyroid gland to grow thyroid nodules, thyroid cancer and other "bad consequences" !

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In addition, melatonin also affects the functioning of the hypothalamic-pituitary-thyroid axis .

Under natural conditions, the level of melatonin in the human body is very low during the day and increases at night, with the peak period of melatonin secretion being between midnight and 4 a.m.

If light exposure occurs during this period, the secretion of melatonin will be completely suppressed, indirectly affecting the normal rhythm of the thyroid gland and leading to an increased risk of thyroid cancer .

So if I stay up late every day, am I better than those who stay up late occasionally? After all, I have a regular schedule, right?

Here, we first need to explain what is regular late nights:

Regular late nights means that an individual regularly stays awake and active at night according to a certain time pattern (i.e., "rhythm"), instead of resting during the usual sleeping time .

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Unfortunately, even if you stay up late regularly, under the influence of night light exposure, the TSH level in the body will still be high, melatonin will still be low, the risk of thyroid disease will still increase, and the impact on the thyroid gland will be greater than those who stay up late occasionally !

Of course, I have to emphasize that staying up late only increases the risk of thyroid disease. This does not mean that you will definitely get thyroid disease . So when you have to stay up late, don't have an excessive psychological burden.

Getting a good night's sleep is undoubtedly important. Here are some suggestions:

Maintain a regular sleep schedule

Establish a regular sleep schedule that includes the same sleep and wake-up times every day.

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This regularity helps adjust the biological clock and maintain a good circadian rhythm .

Get enough sleep

Generally speaking, adults should get about 7 hours of sleep every night .

Create a good sleeping environment

Make sure your sleeping environment is quiet, comfortable and dark, and avoid noise, bright light, stimulants and other factors that may interfere with sleep quality.

For example, keeping the indoor brightness dim helps the secretion of melatonin and improves sleep quality .

Create a relaxing bedtime routine

Avoid stimulating activities, such as using your phone, within an hour before bedtime!

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You can choose relaxing activities such as reading, meditation, yoga, etc. to relax your body and mind and enter a better sleep state.

Control the intake of stimulants

Avoid consuming large amounts of stimulants such as caffeine, alcohol, and tobacco within a few hours before going to bed to ensure that sleep quality is not disrupted.

Regular exercise

Moderate regular exercise can promote sleep, but avoid strenuous exercise within 3 hours before bedtime to prevent excessive excitement and affect sleep.

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Statement: This article is a medical-related educational popular science article. It does not involve specific treatment methods or medical behaviors and cannot replace hospital visits.

Content Production

Zuo Xiaoyu, Class of 2020, Five-year Clinical Medicine Program, West China School of Clinical Medicine

Liu Yuting, Class of 2020, Five-year Clinical Medicine Program, West China School of Clinical Medicine

Wei Junlun, Class of 2020, Five-Year Clinical Medicine Program, West China School of Clinical Medicine

Zhang Ziwei, 2020 class of the five-year clinical medicine program at West China School of Clinical Medicine

Zhang Zhiyu, 2020, five-year clinical medicine student at West China School of Clinical Medicine

Zeng Yuxiao, 2020, five-year clinical medicine student at West China School of Clinical Medicine

This article is guided by the teacher

References

1. Green ME, Bernet V, Cheung J. Thyroid Dysfunction and Sleep Disorders. Front Endocrinol (Lausanne). 2021 Aug 24; 12:725829.

2. Mogavero MP, DelRosso LM, Fanfulla F, Bruni O, Ferri R. Sleep disorders and cancer: State of the art and future perspectives. Sleep Med Rev. 2021 Apr; 56:101409.

Content Production

Editor: Yang Yali

Map: Eastern Zhou Dynasty