Are you staying up late in revenge too? The night is so beautiful, but dangerous!


A girl posted the change of going to bed early for 286 consecutive days

Many netizens sighed

The tear trough and nasolabial folds are shallow


Does going to bed early and waking up early really make a difference?

Today is the weekend

Are you still staying up late in revenge?

How to get “effective” sleep?

“I doubt I was a street light in my last life”

Insomnia, staying up late, and lack of energy during the day have become common problems for most people in modern times.

The “2020 China Sleep Index Report” pointed out that in 2020, the average sleep time of the people was 6.92 hours, and the proportion of people with frequent insomnia increased to 36.1%. Among them, the sleep problems of young people are more prominent, and 69.3% of young people will sleep in Falling asleep after 23:00, many of them have difficulty falling asleep.


Why is “staying up late” becoming a common phenomenon?

Even everyone is fighting to be the “stay up champion”?

In fact, many young people are “staying up late in revenge”

Every day the sun rises and cars come and go

Everyone wakes up under pressure

Engage in fast-paced work

When night falls, the world is finally silent

It seems that only then can we fully “be ourselves”

No need to reply to WeChat every few minutes

Don’t rack your brains to face all kinds of work problems

can fully enjoy their own life

As a result, many people continue to delay falling asleep

Fill the emptiness inside with staying up late


However, whether it is “active” staying up late or “passive” insomnia, lack of sleep will affect the body and cause multiple organs to be affected.

After surveying nearly 500,000 people, a research team from the School of Public Health at Peking University found that insomnia was associated with an increased incidence of cardiovascular and cerebrovascular diseases such as stroke within 10 years, especially among young adults and non-hypertensive adults.

When a person falls asleep, the heart rate is about 10-30 beats/min lower than when he is awake, and the heart can be slightly “relaxed”. Adults who slept less than 6 hours or more than 8 hours a night had a greater risk of developing a heart attack.

Not only that, when you lie down and rest, more blood flow into the liver than when you stand, which helps improve the liver’s ability to detoxify. If the liver is not rested, damaged liver cells will be difficult to repair and easily deteriorate.

The kidneys filter slower at night than during the day, and urine is reduced accordingly. If you lack continuous sleep for a long time, the kidney function may decline faster.

Therefore, “revenge staying up late” will not only not heal the body and mind, but will make our physical and mental state worse.

What’s the difference between going to bed late and waking up early?

In March 2021, researchers from the Second Affiliated Hospital of Xi’an Jiaotong University published a study on the relationship between sleep and heart health in the Journal of the American Heart Association. The risk of chronic heart failure was significantly increased.

The study included 4765 people with an average age of 63.6 years, and 46.3% were men. During a mean follow-up of 11 years, 10.9% of subjects reported a first diagnosis of chronic heart failure. In addition, compared with those who went to bed between 10:00 and 11:00 on weekdays, those who went to bed after 12:00 and between 11:00 and 12:00 had a 56% and 25% increased risk of chronic heart failure, respectively.

The risk of heart failure is especially high for people who sleep 6 to 8 hours a night. In addition, the researchers also found that there is a risk of heart failure if you wake up late on the workday. People who woke up after 8 a.m. had a 53% increased risk of chronic heart failure compared with those who woke up before 6 a.m.


How to sleep efficiently

There are currently two recognized factors that regulate sleep

One is the biological clock

Another is sleep homeostasis

That is to say

Two key factors that affect sleep are

“Be regular” and “Get enough sleep”

First of all, “be regular”, you can fix the time to fall asleep. It is recommended to go to bed no later than 23:00, and get up at around 6-7 in the morning.

Before going to bed, imagine some comfortable and comfortable environment for yourself, such as beach, forest, etc., you can also cultivate specific behaviors, such as making a mask, soaking your feet, taking a hot bath, listening to soothing music, dimming the room light, etc. to help you fall asleep.

After waking up in the morning, you can drink a glass of warm water, which can stimulate the gastrointestinal tract that has rested overnight to start working, send out a signal to eat, and the human body will wake up accordingly.

Regarding “getting enough sleep”, the “Healthy China Action (2019-2030)” advocates that the average daily sleep time for adults should reach 7-8 hours from 2022 to 2030.

In terms of work and rest, for groups of different age groups, the document also clarifies different sleep qualifying hours. Among them, primary school students sleep 10 hours a day; junior high school students 9 hours; high school students 8 hours; adults sleep an average of 7 to 8 hours a day.

Source: Health Times, Dr. Lilac, The Paper

Arrangement: Dong Xiaoxian

Editor in charge: Muzi