What You Should Know About Sleep Health?
Staying up late refers to behaviors that have problems with sleep duration and sleep quality, which affect the sleep cycle and have some impact on life and health. Significantly reduced sleep duration; sleep patterns are much different than before.
If your routine is to go to bed at 11 or 12 o’clock for a long time, and you wake up at a fixed time in the morning, it is probably not staying up late.
It’s just that adults generally need 7-9 hours of sleep every day, and they need to get up at 6 or 7 o’clock to go to work and school, so many people feel that as long as they don’t go to bed after 11 o’clock, they will suffer.
The key To Adjust sleep – Light
Circadian rhythms are linked to sleep cycles, and light is one of the main regulators of sleep cycles.
As long as we spend enough time in the dark at night, the body will secrete melatonin to help us fall asleep;. As the sun rises in the morning, the body secretes serotonin to wake us up.
Therefore, for many people who need to work at night, stay up late for a long time, and reverse the day and night, it is very important to adjust the light and establish a new sleep cycle and body rhythm.
Otherwise, the body works at a time when the brain thinks it should be resting, which will definitely bring the risk of disease. For example, studies have shown that people who sleep less than 6 hours a day are 7.5 times more likely to be obese than those who get enough sleep.
Forming a new rhythm is based on light, we can adjust the surrounding environment to form a new circadian rhythm, and try our best to minimize the damage of long-term staying up on the basis of the existing damage of staying up late.
First, hide from light when you need to sleep after get off work and pretend it’s night,
Try not to use electronic devices such as mobile phones before going to bed, Sleep in absolute darkness, such as with blackout curtains and eye protection
Lights, sunlight, and light stimulation from electronic devices, especially the blue light in them, will affect the body’s secretion of melatonin, which is not conducive to sleep. Then, when you are about to get up and go to work, pretend to be daytime. After waking up, ensure enough light in time and open the curtains; if you need to get up in the middle of the night due to the nature of your work, you need to turn on the light to let the light tell your body that you need to enter a working state at this time
Finally, the most important thing is to ensure enough sleep and the stability of the sleep cycle at the same time, and sleep strictly according to the new rhythm.
For example, don’t stay in bed at the new wake-up time, and don’t play mobile phones at the new bedtime. Only in this way can the damage to the body be minimized.
If you want to catch up with the deadline at night, or stay up until 3 or 4 o’clock after playing on your mobile phone accidentally, how can you minimize the damage to your body by getting enough sleep?
Get up As Usual
The main thing is not to affect the biological clock that you have worked so hard to build because of staying up late once in a while.
Therefore, it is recommended that you do not sleep until noon or night after staying up late in the morning, but try to get up according to your usual schedule.
Even if it’s really sleepy.
It is recommended to catch up on sleep at noon
Studies have shown that even if you only sleep for 4.5 hours at night, as long as you take a 15-minute nap during the lunch break, you can avoid the decline in efficiency in the afternoon, but it is best not to take more than 1 hour of sleep at noon. Otherwise, symptoms such as dizziness may appear, and a sudden long nap will disrupt our biological clock and even cause insomnia that day.
Go To Bed Early At Night
If you still feel sleepy after the lunch break, students can take a break earlier according to their physical condition, but try not to exceed 1 hour.
For example, my sleep pattern is to go to bed at 11 o’clock and wake up at 7 o’clock. Last night I cut my hands until 1 o’clock. Today I can go to bed at 10 o’clock, but it is best to keep getting up at 7 o’clock the next day.
But for friends who stay up late for a short period of time, such as catching a night flight and getting up at 3 a.m., you can respect your body’s current need for more rest.
In either case, the remedy for short-term staying up late is to restore the original sleep cycle as much as possible to minimize damage.
In addition to post-event operations such as replenishing sleep, adjusting our living habits can also reduce the damage caused by staying up late.
When you are working overtime and staying up late, your body is also working overtime.
Before staying up late, you can add some high-protein foods to avoid overeating due to excessive energy consumption during staying up late. At the same time, protein will also promote the secretion of leptin, making people more awake.
For example, no matter it is lunch or dinner, you can eat some fish, chicken, and some vegetables by the way for a balanced nutrition. You can also add a small packet of nuts to enhance satiety.
Staying up late, low calorie and easy to digest,
Order barbecue at night and enjoy it with beer, But it is easy to make the already overloaded body worse.
Remember to reduce high-calorie intake. First, these foods will cause obesity. Second, the gastrointestinal function is weak at night. Eating barbecue, sweets and other foods will increase the burden on the gastrointestinal tract.
If students must eat supper, please follow the principles of low calorie, less fat, and easy digestion. For example, milk and porridge are good choices.
After staying up late, water + vitamins
First of all, pay attention to drinking plenty of water.
Although there is no standard for “how much water an adult should drink every day”, the body is prone to dehydration after staying up late. Everyone must pay attention to the thirst signal released by the body. Secondly, students who stay up late for a long time also need to pay attention to vitamin supplements.
Because the eyes are working all the time during staying up late, vitamin A and vitamin B are needed to protect eyesight;
Staying up late will stimulate the secretion of cortisol, excessive cortisol will produce cytotoxicity, vitamin C can regulate the concentration of cortisol.
A variety of vitamin-rich vegetables and fruits are the first to be recommended, and food supplements come first.
First refer to the dietary pagoda to consume enough vegetables and fruits. On this basis, you can actively choose some foods with relatively high specific vitamins, such as eating 30g more carrots to supplement vitamin A every day, and eating a 250g apple to supplement vitamin C.
Finally, pay attention to breakfast after staying up late.
You can add some tyrosine by drinking milk and eating cheese. Tyrosine is the precursor of neurotransmitters such as dopamine. Supplementing tyrosine can be used as a mood stimulant to relieve our fatigue state. In addition to milk, you can also choose some coarse grain biscuits, water eggs and other foods. After staying up late, be careful not to eat foods that are particularly easy to raise blood sugar immediately, which will make everyone more tired.
Finally, there are some tips to help us relieve fatigue after staying up late.
After staying up late and getting up, you can go to the sun for 10 minutes. Exposure to the sun not only allows the body to fully receive the signals of the new day, but also helps the synthesis of vitamin D. Take a hot bath to boost your metabolism. The evaporation of water will make people feel refreshed,
Rest your eyes a lot. Relax your eyes according to the principle of “20-20-20”, that is, every 20 minutes of work, look at a place 20 feet (about 6m away) for 20 seconds.
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