In this era when money never sleeps, we often see all kinds of news about sudden death after staying up late. This is not over yet, and…
Staying up late will make attention unable to lose concentration and memory decline.
Staying up late will increase the risk of cardiovascular diseases;
Staying up late will affect blood sugar regulation and lead to type 2 diabetes.
Staying up late will reduce immune function.
Staying up late can cause obesity;
Staying up late is still a Class 2A carcinogen…
This caused friends who were used to staying up late and staying up late to fall into deep panic. Then, one by one, they asked questions from their souls: What time does they sleep before staying up late? !
If you want to seek psychological comfort, Dr. Clove will say this:
Staying up late is explained in the “Modern Chinese Dictionary” as “staying up all night or staying up late at night to endure sleeplessness”, and the corresponding professional term is “sleep deprivation”.
That is to say, when you are sleepy, you still have to carry it, sleep and sleep. After hearing this, do you feel that you still slept, so it’s not a big deal? No, we have to keep looking down.
Does it count as staying up late to sleep at 4 a.m. and start at 12 noon every day?
Strictly speaking, it doesn’t count.
At present, there are two recognized influencing factors that regulate sleep, one is biological clock and the other is sleep self-balance.
What does what mean? That is to say:
One of the key points of sleep is [to be regular], and the other is [to sleep enough].
If the biological clock is irregular, it will lead to endocrine disorders. The longer you wake up, the more tired you feel and the more you need to sleep. The aforementioned hazards of staying up late include irregular sleep, insufficient sleep and staying up all night.
However, if you always sleep at 4: 00 a.m. and start at 12: 00 noon, you will find: ah, the two factors mentioned above seem to be satisfied.
Yes, if you have become accustomed to the life of staying up at night and staying up after 12 o’clock, it is not staying up late, it is [staying up late], or it is [sleeping delayed].
If there is no problem with the length of sleep and the quality of sleep, there is really no problem with sleeping late. At most, it is impossible to work at the same time as most people in society.
Just two days ago, Cell magazine also published a paper about a large family with [family hereditary late sleep]. There is really no need to worry too much.
Does it count as staying up late to sleep less than an hour or two a day?
Yes, even if you go to bed early every day.
Long-term chronic sleep deprivation is more serious than acute staying up all night.
Some studies have shown that reducing sleep for 2 hours a day for two consecutive weeks and not sleeping for 48 consecutive hours will reduce the cognitive function of the brain, with the same impact, but the recovery time required for chronic sleep deprivation is more than that for all night.
Therefore, although not everyone must sleep eight hours a day to be enough, if they do not sleep enough for a long time, it seems to save time. In fact, the loss outweights the gain.
Here we can summarize:
When to sleep is to stay up late, it may depend on when you need to wake up first, then push back according to the time you need to sleep enough, and keep this rule.
Can you make up for staying up late occasionally?
Yes, it is definitely better to make up sleep than not to make up at all.
If you don’t sleep for a night occasionally, the memory and cognitive function problems caused can be recovered through daytime rest.
When supplementing sleep, the sleep efficiency is higher than normal sleep.
Often stay up late, can you make up for it?
To say very cruelly…
I really can’t.
If you stay up late often and always rely on daytime sleep supplement, it is easy to lead to biological clock disorder. If hormone secretion in the body is disordered, it may cause insomnia and metabolic diseases such as cardiovascular diseases, obesity and diabetes mentioned earlier.
Must work night shift, shift, how to do?
Have you found that if you only work at night and at night all the time, the problem is not big. The real problem is to constantly change shifts between working during the day and working at night.
The International Agency for Cancer Research has also made it clear that shift work disturbs the biological clock and has carcinogenic risks.
If Dr. Clove said, persuade everyone to resign and change jobs… it may not be realistic. If you have to work shifts, all you can do is:
1. Minimize the number of shift changes.
2. Try to reverse it clockwise.
First, the day shift (e.g. 9: 00 a.m. to 5: 00 p.m.), then the small night shift (4: 00 p.m. to 1: 00 a.m.), then the night shift (11: 00 p.m. to 7: 00 a.m.), and finally returned to the day shift.
3. Pay attention to adjusting the light.
The environmental factor that has the greatest impact on the biological clock is light, and there is little difference between natural light and artificial light.
Therefore, make sure there is enough light when working night shift. When it comes to daytime, you can consider using black sunglasses to simulate the environment where the light and dark cycles are reversed.