People who stay up late may often hear advice such as' staying up late again, the body cannot bear the lack of sleep ', but upon closer consideration, staying up late does not mean a lack of sleep.If you stay up late and wake up late, is ensuring sleep time harmless to your health? Is it healthier than going to bed early but sleeping less?Life Times interviews experts to explain which one is more harmful, sleeping late or sleeping less, and teaches you to proofread your biological clock

People who stay up late may often hear advice such as' staying up late again, the body cannot bear the lack of sleep ', but upon closer consideration, staying up late does not mean a lack of sleep.

If you stay up late and wake up late, is ensuring sleep time harmless to your health? Is it healthier than going to bed early but sleeping less?

Life Times interviews experts to explain which one is more harmful, sleeping late or sleeping less, and teaches you to proofread your biological clock.

Interviewed experts

Zhang Bin, Director of the Department of Psychiatry and Psychology, Southern Hospital, Southern Medical University

Gao Wei, Chief Physician of the Department of Neurology, Shougang Hospital, Peking University

Which is more harmful, sleeping late or sleeping less?

The harm of sleep problems to health is subtle:

Sleep less

A study published by Boston University in the United States states that sleep is responsible for clearing toxic metabolites in the brain - Amyloid protein plays a crucial role in the process, and lack of sleep can lead to the accumulation of this protein in the brain, increasing the risk of developing Alzheimer's disease.

Researchers from the Mayo Medical Center in the United States have published a paper stating that insufficient sleep increases calorie intake, while calorie expenditure remains almost unchanged, significantly increasing the accumulation of visceral fat.

A study in the British Medical Journal suggests that insufficient sleep can lead to decreased immunity and metabolic changes, increasing the risk of chronic diseases.

Sleep late

Sleeping late not only leads to daytime drowsiness, fatigue, and other problems, but also puts people in a long-term state of stress, manifested as impatience, tension, anxiety, and even causing biological clock disorders, poor sleep quality, or insomnia due to sleeping late.

These problems may also lead to a decrease in human immunity, metabolic disorders, and an increased risk of metabolic diseases, mental illnesses (such as depression, anxiety, and alcohol abuse), and cancer.

actually,Even if sufficient sleep time is ensured, staying up late can still cause significant harm to the body.Researchers from Northwestern University in the United States and the University of Surrey in the United Kingdom once conducted a large-scale study involving 430000 people. It was found that the risk of a series of diseases such as diabetes, gastrointestinal dysfunction, and nervous system disease in late sleepers was higher than that in early sleepers; During the 6.5 year follow-up period, those who sleep late have a 10% higher risk of premature death than those who sleep early.

The best time to fall asleep has a specific time slot

A study published by a research team at the University of Cambridge in the UK confirms that even when the autonomic nervous system is completely blocked, heart rate changes at different times of the day. This means that whether to sleep or not, or if you don't have enough sleep, you are competing with normal heart function.

The European Heart Journal DigitalHealth published a study in which researchers surveyed 88026 participants recruited by the UK Biobank between 2006 and 2010. During an average follow-up period of 5.7 years, 3172 participants developed cardiovascular disease.

After adjusting for age, gender, sleep time, irregular sleep (defined as different sleeping and waking times), self-reported time type, smoking status, body mass index, diabetes, blood pressure and other confounding factors, the researchers found that,The highest incidence rate was found in people whose sleep started at midnight or later; The lowest incidence rate was found in people who slept between 22:00 and 22:59.

Compared to those who fall asleep between 22:00 and 22:59, those who fall asleep at midnight or later have a 25% higher risk of developing cardiovascular disease; People who fall asleep between 23:00 and 23:59 have a 12% higher risk; The risk of falling asleep before 22:00 is 24% higher.

Adjusting the biological clock for high sleep quality

Due to various practical factors, it is inevitable that people will occasionally go to bed late, suffer from insomnia, and some people have developed a bad habit of staying up late for a long time. However, as long as the biological clock is adjusted in a timely manner, its harm can be reduced.

Adhere to rhythm and ensure sleep quality

Sleep is greatly influenced by the circadian rhythm system. The circadian rhythm, in other words, is the biological clock. Only by abiding by the biological clock and working and resting regularly for a long time can we guarantee the health of sleep.

People with little sleep deviationIf you don't fall asleep until one or two in the morning, you can adjust your biological clock on your own. Firstly, fix the wake-up time to ensure that you wake up on time no matter when you fall asleep; Then gradually advance the sleep time every night, and it can improve in about a week or two.

People with significant sleep biases:If you are accustomed to falling asleep at 4 or 5 in the morning, you should go to the hospital for sleep rhythm treatment. For some insomnia patients who cannot adjust themselves, medication assistance can be used when necessary.

It should be noted that melatonin consumption is important for timing and should be used under the guidance of a doctor, otherwise it may backfire.

Eliminate late sleep and ensure sleep time

Infants and young children should sleep for at least 12 hours, children and adolescents should sleep for 8-10 hours, and adults should sleep for at least 7 hours. The following groups must avoid staying up late:

• Children in the growth and development stage;
• A group of people (drivers, etc.) engaged in high attention and alertness work during the day;
• Patients in the recovery period from major illnesses, as well as patients with epilepsy, hypertension, autoimmune diseases, anxiety, sleep disorders, and cognitive impairment.

Even for healthy individuals, if there are some body alarms, such as dizziness, dizziness, chest tightness, and restlessness, which are clearly not timely, they must not go to bed late.

Circadian rhythm should also be observed on rest days

A study by the University of Arizona in the United States found that staying up late on weekends can disrupt sleep patterns and have a similar impact on the body as travel time difference, known as "social time difference". Poor health, low mood, drowsiness, fatigue, etc. are all related to "social jet lag". The risk of heart disease increases by 11% for every hour of "social jet lag" increase.

It is recommended not to indulge yourself on weekends because you don't have to wake up early to work the next day, stay up late and revel, catch up on sleep in the morning, and disrupt your routine.

Editor of this issue: Deng Yu

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