What time do you go to bed to stay up late? Doctor's reminder: It's not 11 o'clock, it's not 12 o'clock, don't make a mistake
Introduction: With the acceleration of urbanization and the continuous improvement of material living standards, people's work pressure is increasing, and many people will stay up late to work overtime. Although the work is done, my body is tired.
So what harm does staying up late do to our body?
If you stay up late for a long time, the brain cannot get enough rest, which will lead to a decline in the patient's memory, inability to concentrate, etc. It can also lead to accelerated brain degeneration, which affects brain function.
Long-term staying up late will affect the patient's daily life and work. Patients are often sleepy after staying up late. They can't concentrate, and some high-risk industries cannot be engaged in, such as drivers and high-altitude work.
Staying up late for a long time can lead to nervous excitement, which can lead to increased blood pressure. Hypertension is an independent risk factor for cardiovascular and cerebrovascular diseases.
Staying up late for a long time will lead to a decline in human immunity and easily lead to infectious diseases.
When do you stay up late? Doctor's reminder: It's not 11 o'clock, it's not 12 o'clock, don't make a mistake
Scientific research shows that even if you stay up late at 10:30 pm, because going to bed after 10:30 pm will affect sleep quality and sleep time, lead to normal rest and mental recovery, lead to the next day's study. Impact work.
Under normal circumstances, the best sleep time is to maintain 8 hours of sleep between 10:00-10:30 in the evening, that is, it is more appropriate to get up at 6:00-7:00 in the morning. The sleep cycle before 12:00 pm is the guarantee of effective sleep at night, because 60%-70% of sleep can be completed, and the recovery phase is the first sleep cycle, that is, the first 90-100 minutes of rest should be at night 12 :00 before.
How to improve sleep quality?
- Go to bed on time every day
Don't stay up late before going to bed, don't do strenuous exercise, don't drink coffee, strong tea and other beverages, and develop a good habit of going to bed early and getting up early.
- Adjust the indoor environment
The temperature should not be too high or too low, the indoor air circulation should also be maintained, and the indoor light should not be too strong. The room should also be kept quiet, because noise has an awakening effect on the human brain and is not conducive to sleep. A quiet environment is conducive to quiet rest of brain cells and improves sleep quality.
- Develop good living habits
Do more physical exercise during the day, don't eat too much at dinner, and soak your feet in hot water before going to bed.
What are the effects of sleeping too long on the body?
- Fatigue easily, poor mental state, and the whole person appears listless
Due to long-term sleep, human metabolism slows down, blood circulation slows down, oxygen and nutrients cannot be transported to all parts of the body in time, and the brain is prone to ischemia. The result is that the more you sleep, the more sleepy you become, and the memory will be affected for a long time.
- Affects the function of the heart
When the human body is at rest, the heart is in a relatively resting state. If the sleep time is too long, it will affect the contraction rate of the heart, resulting in heart fatigue. Cardiac function declines. After the heart function declines, a little more exercise will cause palpitations. Shortness of breath.
- Gain weight
During sleep, the human body is in a dormant state, the food in the body is decomposed relatively slowly, and fewer calories need to be consumed, which will lead to obesity over time. Obesity will bring a series of health problems.
Conclusion: Appropriate sleep time is very important to our health. We must stay up late and have proper rest in our daily life to ensure our health.