First, the harm of staying up late:
1, memory and attention decline: when people stay up late, the sympathetic nerves remain excited. Therefore, the body will become very tired during the day, and there will be dizziness, memory loss and inattention. Even some patients will suffer from insomnia, drowsiness and other symptoms, which may lead to mental illness over time.
2, skin damage: staying up late for a long time will damage the skin, making the skin dull, leading to melanin deposition, chloasma, moles, acne, acne. It will also lead to poor skin elasticity, accelerate human aging, affect people's appearance, and even affect mental health.
3. Increase the risk of metabolic diseases, such as diabetes, dyslipidemia and hyperuricemia. The main reason is that staying up late disrupts the circadian rhythm of many hormones in the body, which in turn causes insulin resistance;
4. People who often stay up late are more prone to anxiety, depression and irritability, and will also damage cognitive function, resulting in decreased memory function and reaction ability;
5, leading to hair loss, people who often stay up late are more likely to lose a lot of hair;
6, leading to sudden death, especially those who stay up late for a long time in sit-in mode. Long-term sitting is easy to cause thrombosis of lower limbs, and sudden standing makes the embolus fall off into the pulmonary artery, causing pulmonary embolism and sudden death.
7, causing high incidence of cardiovascular and cerebrovascular diseases, such as coronary heart disease, hypertension, stroke, etc. Staying up late for a long time is often the cause of acute attack of cardiovascular and cerebrovascular diseases, mainly due to biological rhythm disorder, increased heart rate variability and other factors;
8, increase the risk of cancer: staying up late for a long time will lead to decreased immunity, endocrine disorders, metabolic disorders, and decreased immune factors. Make the human body in a state of fatigue, listlessness, susceptibility to colds and allergies for a long time. At this time, various diseases will take advantage of it, and even lead to the invasion of cancer factors, the proliferation of cancer cells, and induce cancer. Many studies have proved that staying up late is closely related to the risk of breast cancer, colon cancer and other diseases.
Second, if you must stay up late, do it well in advance.
1, walk more.
At some time between 5 pm and 7 pm, proper exercise can enlarge the temperature difference during sleep and help you fall asleep quickly. If you want to stay up late and work overtime, you might as well do more stretching exercises, or sit or stand, cross your hands, straighten your arms and stretch your head as far as possible, then look up, take a deep breath and repeat several times for 5- 10 minutes.
It's better to divide dinner into two meals.
It is generally recommended to have dinner 3 hours before going to bed, because eating at night will affect the secretion of growth hormone. Incomplete digestion of food will stimulate the stomach to continue working, and the internal organs will not get a good rest time, thus reducing the quality of sleep. But if you need to stay up late, it is suggested to divide the dinner into two meals and have a simple dinner at normal time. If you are hungry in the middle of the night, eat vegetarian food, which can not only avoid hunger tolerance, but also reduce food residue in your stomach.
Take a hot bath or put a hot towel on your shoulder before going to bed.
If you stay up until a few o'clock in the morning and want to fall asleep quickly, you can take a bath 10 minutes before going to bed, and the water temperature is 38℃-40℃, which can not only promote blood circulation, release heat, but also relieve joint muscles and relax body and mind. But if you don't have time, you can also put a hot towel on your shoulders or wash your neck with hot water, which can promote blood circulation and relieve fatigue.
Don't forget to take a nap.
Although they all say that they don't sleep for a night, even if they sleep for ten nights, experts still suggest that the best remedy after staying up late is to sleep. In addition to normal sleep time, you need to take a nap as much as possible. It takes young people 2-3 days, and people over 40 can recover in about 5 days.
Third, what can I eat late to reduce the harm?
1, rich in vitamin A. As we all know, vitamin A foods are necessary to protect eyes, such as apples, bananas, chicken, tomatoes, pumpkins, carrots and cod liver oil. , can protect the cornea, prevent dry eyes and vision loss. In addition, medlar and chrysanthemum can also be brewed with hot water.
2, foods rich in vitamin B: If vitamin B lacks vitamins, it is also one of the nutritional elements of visual nerve B 1. People's eyes are prone to fatigue and even keratitis. You can eat more sesame seeds, fresh milk, soybeans and other foods.
3, Cassia seed: Cassia seed has the effect of clearing liver, improving eyesight and moistening intestines, which can improve the swelling and pain of people's eyes and prevent people's vision from weakening after staying up late.
4. Dark fruits and vegetables: The nutritional value of dark fruits and vegetables is greater than that of light fruits and vegetables. Many dark vegetables have anti-cancer effect and strong anti-free radical ability. Eating more dark fruits and vegetables can delay aging and reduce the loss of cells and blood vessels, such as carrots, tomatoes, pineapples, mangoes, pumpkins, auricularia auricula and eggplant.
Need to be reminded that it is best not to drink coffee when staying up late. I hope everyone will eat more of these foods at ordinary times, which will help reduce the harm caused by staying up late.
Fourth, stay up late tips
1, it is best to take a vitamin B or calcium tablet before staying up late. In addition, people who often stay up late should pay attention to eating some foods that protect their eyes, such as medlar and tomatoes.
2. When staying up late, it is best to wash your face once an hour or so, especially for friends who stay up late playing computer. After washing your face, you can do a full-body stretching exercise to stretch your bones and muscles.
3. After staying up late, you must remember not to rush to sleep. It is best to take a bath to relieve the body's oil and fatigue a little, and then go to sleep. Otherwise, you will go directly to sleep when you are very tired, and it is easy to go directly to deep sleep, which makes people more tired when sleeping.
We have our own biological clock. Once the biological clock is broken, it will be in a state of disorder for a long time, which will cause various discomforts or diseases, such as severe insomnia, decreased resistance, loss of appetite and mental weakness. Therefore, it is recommended to stay up late less, and health is the most important.