What time does it take to stay up late? Doctor: It's not 11 o'clock, it's not 12 o'clock, some people may be wrong

In people's life, one third is used to sleep, so adequate sleep is very important to human health. During this third of the time, one part is light sleep and the other part is deep sleep. Different states can stabilize the repair ability and endocrine metabolism level of various organs of the human body.

According to detailed statistics, 35.6% of young people sleep for about 3 to 4 hours for a long time, and the probability of sudden death is as high as 11.5% to 13.6%.

Coupled with the stress of life and work, staying up late seems to be a common phenomenon. From 11 p.m. to 1 a.m., this has become an accurate sleep time for many young people. Even 25.6% of people still haven't slept between 3 and 4 pm.

When do you stay up late? Doctor: Not 11 o'clock, not 12 o'clock, some people may be wrong

Many people are not aware of staying up late. Staying up late actually refers to irregular sleep time and lack of sleep time. Its data shows that 80% of people in China sleep less than 8 hours.

Some people think that going to bed after 10 pm is staying up late, some people think that going to bed at 12 pm is staying up late, and some people think that staying up late is staying up late, but everyone's sleep cycle is different.

Even if some people go to bed at 12pm, they can still get up at 8am. People go to bed at 10pm and wake up at 6pm. Can we say one of them stayed up late?

Actually not! We all have our own sleep cycle. Staying up late makes sleep schedules irregular. It doesn't matter what time of day you go to bed, as long as you go to bed at the same time every day, it's not staying up late. Staying up late is very bad for our health. It depends on whether you stay up late, not when you go to bed, but whether you meet some sleep conditions.

So, what is the key to measuring sleep quality?

get enough sleep

Getting enough sleep means getting enough sleep, but not too much. Data shows that many people have a short sleep time and a high probability of death. The new sleep indicators also show that the general population should sleep no less than 7 hours a day, and the sleep time of minors should be kept at around 9 hours.

The University of Chicago once found that compared with people who slept 7 hours a day and only 4 hours a day, the flu antibodies in the blood were only 50% of the former. However, adults who slept more than 9 hours had a 70 percent higher risk of stroke than those who slept, and were more likely to die than others. However, it doesn't have to be 7 hours of sleep, the key is how many hours you should sleep each day. In addition, everyone's physique is different, so be sure to conform to your own sleeping habits, be full of energy during the day, and wake up without fatigue.

high quality

good morning

energetic during the day

Fall asleep within 30 minutes

Rarely wake up halfway through, or wake up for less than 5 minutes

regular

If you've been going to bed at 1 or 2am, starting at 90am and sleeping pretty regularly, in fact, no big deal. But if you go to bed at 10 o'clock every day and go to bed at 1 or 2 in the morning, then this kind of life is not regular, but it will lead to disturbance of the biological clock and endocrine disturbance. With regard to sleep rules, it is best to sleep for 30 minutes, with a difference of less than an hour between each sleep time.

How to adjust insomnia?

self-regulation

How should we regulate insomnia? First, we should adjust our psychology. Before going to bed, we should avoid some bad emotions, think more about things that are good for ourselves, and avoid excessive anxiety and difficulty falling asleep. At the same time, we should avoid overexciting so that we can fall asleep peacefully and avoid insomnia.

adjust living habits

People who often stay up late must get rid of bad habits in life and adjust their biological clock, so as to completely adjust the bad habit of staying up late. For the human body, it takes 28 days to develop a good habit. One hour before going to bed, do not use mobile phones, do not touch any electronic products, so that sleepiness can quickly meet sleep conditions.

Don't eat before going to bed. After food enters the body, the stomach will start to work, resulting in poor sleep quality and damage to the stomach.