Many people know that staying up late is harmful to the body, but they ignore that staying up late may also cause sudden cardiac death.
This risk never occurs suddenly - the body has already issued warnings in various ways, but many people regard them as minor ailments. To what extent will your body be unable to handle staying up late? When these situations occur, don’t be careless↓↓
How late do you stay up?
Is there a risk of sudden death?
Sleeping less than 4 hours a day for more than 3 consecutive days
It is equivalent to letting the heartbeat run continuously at high speed for 72 hours. Every time the heart beats, the myocardial cells will experience the wear and tear of contraction and relaxation.
During normal sleep, myocardial cells can be repaired by 40%, but when the human body lacks sleep, the repair almost stops. Studies have shown that in this state, myocardial oxygen consumption increases three times, and the probability of vasospasm increases to five times the usual level.
Staying up all night for 24 hours without catching up on sleep
There have been experimental records that blood pressure in healthy adults will rise sharply after staying up all night. Climbing even one floor at this time may cause the heart's load to exceed its limit.
Not sleeping enough for 6 hours a day for a long time
If you sleep less than 6 hours a day for a long time, chronic diseases such as high blood pressure and diabetes will be superimposed. These diseases themselves will damage the vascular endothelium, and staying up late will increase the inflammatory factors in the blood. If they are combined with chronic diseases such as hypertension and diabetes that can damage the vascular endothelium, plaque formation will be accelerated.
What's even more dangerous is that factors such as obesity, smoking, and a diet heavy in salt and spicy food can make plaques more fragile and may rupture and block blood vessels at any time.
Staying up late + high-pressure work/exercise during the day
After staying up late, the sympathetic nerve itself is in an excited state. If it is stimulated by work pressure, emotional breakdown, strenuous exercise, etc., norepinephrine will surge instantly.
Reminder: If you are so tired after staying up late that it is difficult to get up, and there is still no relief after 12 hours of rest, and your chest feels like it is being pressed by a boulder, and it sometimes radiates to your left shoulder and chin, you have inexplicable cold sweats, your hands and feet are cold, you feel nauseous and you feel like you are vomiting, you are out of breath after walking a few steps, and you feel like you don’t have enough air, these may be precursors to a myocardial infarction. Sit down and rest, and call 120 immediately.
Stay up late for a long time
These problems may also occur in the body
Promote inflammation in the body
One study found that sleep deprivation can trigger an "inflammatory storm" throughout the body. Lack of sleep led to a significant increase in the levels of the non-specific inflammatory marker C-reactive protein. This protein is a predictor of cardiovascular disease, stroke, cancer, depression and many other problems.
Abnormal fat metabolism and blood sugar regulation
People who often stay up late are prone to hunger at night. Frequent eating can lead to abnormal fat metabolism and abnormal insulin secretion, which can lead to abnormal blood sugar, increase the risk of fasting blood sugar, and increase the probability of diabetes and cardiovascular disease. Frequently staying up late may also increase blood pressure and develop from fluctuating hypertension to sustained hypertension.
May increase cancer risk
According to experts, if you sleep less than 6 hours a day for a long time, the risk of cancer will increase by more than 40%. And this risk is more clear in women. If you sleep less than 6 hours or more than 9 hours a day for a long time, the risk of cancer may increase by 121%.
Memory loss, slow thinking
Under normal circumstances, information learned during the day requires sleep to form long-term memory. Frequent staying up late and depriving yourself of sleep in the first half of the night will reduce your memory ability, make it difficult to store information, slow your brain's reaction speed, and cause you to lose concentration, ultimately leading to reduced learning and work efficiency.
3 ways to remedy the situation after staying up late
Sometimes staying up late is unavoidable. How can we reduce its harm through scientific methods? Doctors recommend several methods.
01 Make up for sleep in time
Some people's brains are still in a state of excitement after staying up late and it is difficult to fall asleep, but it is still recommended to lie in bed and rest, because when people lie down, their metabolism will slow down, thereby avoiding physical overdraft.
How should I catch up on sleep after staying up late? The first is to choose a time period that suits you to extend your sleep time from 10 pm to 7 am; the second is to take a nap for 30 to 45 minutes during the day; the third is to strategically make up for 1 to 2 hours on weekends.
02 Light diet
After staying up late, the nutritional supplement of breakfast is the most important. Try to eat low-calorie foods rich in B vitamins and protein, such as lotus root starch, oatmeal soaked in low-fat milk, green vegetables, fruits, etc., and eat less high-sugar, high-salt, and fried foods.
Since fat accumulates at night, if you are really hungry when working at night, you can eat a small amount of light food. If you are not hungry, try not to eat.
03 Moderate exercise
After catching up on sleep during the day, you can exercise moderately if you are energetic. During work, get up and move around every half an hour, stand on tiptoe, and do a few golden rooster stand-ups and deep squats, which only takes a few minutes. In addition, soothing exercises such as Baduanjin and Tai Chi can also help relieve fatigue.
Learn these tricks
Let you have a good sleep
Improve sleeping environment
The bedroom environment should be quiet and comfortable, with appropriate light intensity maintained according to personal habits. The appropriate indoor temperature is 20°C to 24°C and the air humidity is 40% to 60%. Windows should be opened frequently for ventilation.
The mattress should be relatively firm and not too soft and collapsed, the pillow should be of moderate height, and the bedding should be clean and dry.
Using mindfulness, relaxation training, cognitive adjustment and other psychological counseling techniques, taking a bath before going to bed, soaking your feet, etc., can all help you sleep.
Choose a suitable sleeping position
Common sleeping positions are mainly divided into supine, prone, and side sleeping. The advantage of lying on your back is that your body can relax better, but qi and blood are easy to disperse on the body surface, and the mind is also easy to disperse. You can adopt the "returning to Yang lying" method; it is recommended to sleep on the right side first, and it is not recommended to lie on the stomach. Everyone can choose a suitable sleeping position according to their own situation.
A tea substitute to relieve difficulty in falling asleep
If you want to improve your insomnia problem, you can try Erren Honey Tea. Mash 25 grams of wild jujube kernels and 12 grams of cypress kernels and wrap them in gauze. Boil them in water for 10 to 20 minutes. When the water becomes warm, add 1 to 2 spoons of honey. Take them warm before going to bed. This can help relieve difficulties in falling asleep and improve sleep quality.
Rub your ears to help you sleep
Not having a good night's sleep? Try this soothing exercise! Rub the sides of your ears, lift the tips of your ears, and rub your earlobes to have a good sleep! Four simple and easy-to-learn tips to help you have a good sleep↓↓
"478 Breathing Method"
Tossing and turning and unable to sleep? You might as well try the "478 breathing method": inhale the gas for 4 seconds, hold the breath for 7 seconds, and exhale slowly for 8 seconds.
Getting adequate, regular sleep is crucial
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