What is the best way to catch up on sleep after staying up late? Is 8 hours of sleep enough? Huaxi experts teach you how to sleep well

How many people are like me?

I just wanted to have a simple bedtime entertainment activity:

Watch a video, check Weibo, listen to music

Suddenly I started to feel sad

"Wow, why don't I have any friends yet?"

"Oh my god, how come the Chinese New Year is only two months away?"

This moment when emotions suddenly get out of control is what we always call late-night emo. And the deeper the night, the more real the emo becomes, and the tighter the chest becomes ... So does staying up late really make people depressed?

In this regard, Dr. Sun Yuanfeng from the Sleep Medicine Center of West China Hospital of Sichuan University said:

"Late night EMO, maybe just free time"

"But staying up late can lead to depression, and it may come true."

It's not just an emotional problem. How much harm does staying up late do to your body in many aspects? Even this night owl doesn't dare to read on...

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Many people will set a goal before going to bed, "After finishing xxx, I will go to bed!", but they end up staying up until 2 or 3 o'clock.

I clocked in at 8 or 9 in the morning, and started a sluggish day due to lack of sleep:

Not only do people look "lazy" due to lack of sleep, but countless "body parts" also suffer:

Cardiovascular

Excessive fatigue from staying up late will put the body into a "stress state": the secretion of adrenaline increases, causing palpitations and chest tightness, leading to abnormalities in blood pressure and heart rate regulation functions, and even "sudden death".

Mental Health

Relevant studies have shown that staying up late is strongly correlated with depression, anxiety, bipolar disorder and other diseases; especially for teenagers, staying up late will lead to more unstable emotions and be more prone to mental health problems.

Digestive system

Because of going to bed late, the gastrointestinal tract continues to move for a long time, which increases the burden on the organs; because of getting up late and lack of food intake, the gastric mucosa is constantly eroded, which can easily lead to chronic gastritis, gastric ulcers and other diseases.

Immune system

Related studies have found that if we sleep less than 8 hours a day, it will limit the speed of immune system activation, reduce the phagocytic ability of white blood cells, and weaken our immune ability.

Other issues

Including but not limited to acne, hair loss, weight gain, myopia, tinnitus, and even low-frequency deafness, etc.

At this point, some people must have started looking for other angles: "If it's caused by not getting enough sleep, then even though I go to bed late, I still get enough sleep?"

If "going to bed late and getting up early" means that you are working overtime for various parts of your body, then "going to bed late and getting up late" means that your biological clock and the environment have a "time difference";

The most direct impact of this kind of schedule is that it is difficult to synchronize with the social schedule, which will lead to "time difference" in social interaction to a certain extent.

-It ’s 9am and your friends are chatting but you’re sleeping soundly

-At 11pm, you are excited, but others are ready to sleep

Over time, your social circle will become narrower and narrower, your social methods will become more monotonous, and your willingness to go out will become lower; if this continues, you will be more likely to have mental health problems.

If you are used to "sleeping late and waking up late", and get up early to go to school or work in order to meet social standards, then the problem goes back to the previous question;

The biological rhythms of various organs in the body have been destroyed and are difficult to recover, so all departments will not be able to keep up with the pace, work and study will also fall behind, the sense of value and self-awareness will decline, and emotions such as depression and anxiety will follow.

So Dr. Sun suggested:

Everyone try to go to bed before 11:30!

To most effectively avoid the harm caused by staying up late

In addition to personal reasons, many people have to stay up late due to work and other reasons; in this case, is it useful to make up for the sleep in time?

The answer is that it helps to a certain extent , but you must pay attention to controlling the length of time you sleep.

- For example, if you stayed up all night the night before, you need to sleep for another whole day to catch up; this will make your already chaotic biological clock even more chaotic;

-A better approach is to get enough sleep and it is best not to affect your normal sleep the next night.

The degree of "full sleep" varies from person to person, and generally 6-8 hours is the best for adults. Because everyone's physique, habits, status, and age are different, the need for sleep duration is also different:

-Some people sleep less than 6 hours for a long time, but they are still energetic

-Some people sleep for more than 8 hours but still feel sleepy.

So how long you should sleep to make up for the sleep depends on your own feeling.

In summary, although catching up on sleep can alleviate the effects of lack of sleep to a certain extent, it cannot reverse the metabolic disorders and health risks that may be caused by frequent lack of sleep.

So, for a healthier body and mind

Change your way of going to bed late, starting from tonight!

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