Staying up late during the holidays is fun? Beware of these 6 major hazards! Learn how to solve it

Expert of this article: Peng Zhiping, physician at Beijing Public Security Hospital

Reviewer of this article: Chen Haixu, Deputy Director and Master Supervisor of the Second Medical Center of PLA General Hospital

Today is the fourth day of the Lunar New Year. Let me guess how many of you have dark circles under your eyes?

Have you been in a cycle of not being able to sleep at night and not being able to get up during the day these days?

Many people think that holidays are for staying up late, right? It seems that we are more energetic at night.

But you should know that staying up late often is also accompanied by a deterioration in your physical condition, so don’t ignore it!

When should you go to bed to count as staying up late? Is it okay to catch up on some sleep after staying up late? Let's talk about it today.

What are the dangers of staying up late?

Effects on cardiovascular and cerebrovascular diseases

Staying up late can cause high blood pressure or large fluctuations in blood pressure, especially for patients with hypertension, and may cause sudden events such as cerebral hemorrhage.

Effects on immunity

Good sleep can improve the body's immunity. Staying up late will cause the body's immunity to decline, making it more susceptible to diseases, such as colds.

If staying up late for a long time leads to a decrease in the body's immunity, endocrine disorders, metabolic disorders, and reduced production of immune factors, cancer may be induced.

Effects on the endocrine system

For women, staying up late can cause ovarian dysfunction and premature aging, as well as irregular menstruation.

Effects on the skin

Staying up late can damage the skin, making it prone to dark yellowing, brown spots, moles, acne, blackheads, etc., affecting appearance.

Effects on the digestive system

Many people like to eat snacks when they stay up late, and most snacks are high in calories and sugar, especially during the Spring Festival, when every household enjoys delicious food and drinks.

During the sleep process, hormones are secreted that help the body break down fat. If you stay up late, it will lead to hormone secretion disorders. In addition, eating snacks at night will also affect the metabolism of the digestive system, causing fat accumulation and leading to obesity.

Effects on the liver

Nighttime sleep is the time for the liver to repair itself. If you stay up late, it will affect the repair of the liver and damage liver cells. When the liver is damaged, it will also affect the health of the whole body.

Now that we know that "staying up late is harmful to your health", what is the right time to go to bed to be considered as staying up late? Read on.

What time do you go to bed to be considered as staying up late?

In medicine, the time limit for staying up late is controversial, mainly because of individual differences in biological clocks. But it is generally believed that 9 to 11 p.m. is the time for the human immune system to recover.

If we have to set a specific time point for staying up late, from the perspective of biological rhythm and endocrine, it is generally considered that staying up late means going to bed after 11pm.

Is it okay to catch up on some sleep after staying up late?

Staying up late is extremely harmful to the body, and you cannot make up for it by taking a nap. We can only say that it will be better if you catch up on some sleep.

Staying up late for a long time will disrupt the human body's biological rhythm, so it is recommended that you do not stay up late all the time. It is acceptable to stay up late once a year to celebrate the New Year.

Some friends can’t help but ask, are there any “tips and tricks” for staying up late?

The best trick is to reduce the length of staying up late. For example, when it is midnight, wash up and go to bed, and then get up at 7 or 8 in the morning. This basically ensures a normal sleep time of 6 to 8 hours. Staying up late occasionally has limited impact on the body.

After getting up the next day, strengthen your diet and replenish water in time:

Try to eat eggs, milk, beef, porridge, vegetables, etc. for breakfast, and eat more fruits such as oranges, apples, etc. to replenish the nutrients lost by staying up late.

Eating some dried fruits such as walnuts, dates, longans, and peanuts after meals can help fight fatigue.

How to restore healthy sleep after staying up late?

Maintain a normal work and rest schedule

After staying up late, many people may take a long nap. In fact, this is not good as it will disrupt your daily routine and cause changes in your sleep rhythm. You can get up later than usual (half an hour to an hour later).

The next day, take a nap

It is recommended to take a nap for no more than half an hour at noon the next day after staying up late, and the time should not be too long.

If you take a nap for more than half an hour, your brain may enter a deep sleep and you will feel more tired when you wake up; if you take a nap until you wake up naturally, it may affect your sleep at night.

Preparation before bed

You can soak your feet or take a full body bath in hot water before going to bed to help blood circulation and promote sleep.

Before going to bed, calm your mood, listen to some light music or do yoga to help you sleep better. It is recommended not to go to bed after 23:00.

Put down your electronics

Put away electronic products one hour before going to bed, reduce the lights and sounds in the bedroom, and especially do not play with your mobile phone in bed.

Eat a light diet and avoid stimulant drinks

Don't eat too greasy food or drink alcohol at night, because everyone eats well during the Spring Festival, so try to eat light food at night; don't drink stimulant drinks such as tea, coffee and cola after 4 pm, and it's best not to smoke 1 hour before going to bed.

In summary

The damage to your body caused by staying up late is irreversible

If you can avoid staying up late, don't

You can go to bed around 24:00 during the Spring Festival

Don't sleep too late

I wish you all a good sleep~

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