If you suffer from insomnia for a long time or sleep irregularly, it will have a series of adverse effects on your body. Lack of sleep will reduce the sensitivity to insulin, in other words, people's blood sugar is more likely to rise, and they are more likely to suffer from diabetes [1]. And the change of biological clock caused by sleep problems will also affect the change of DNA methylation level in human genes, and then affect the production of melatonin, which may seriously induce cancer [2].
I read a professional literature related to sleep before, and found that sleep not only affects human endocrine, DNA expression, liver function, but also affects people's mood very much.
The picture comes from the study on the influence and correlation of sleep deprivation on mental health and serum cortisol of healthy young people.
This is a group of human experiments about soldiers' sleep deprivation. It can be concluded from the experiment that cortisol in human blood has a great influence on mental state. In the process of sleep deprivation, many soldiers will have negative emotions such as tension, depression, anger, hostility and confusion [3].
Coincidentally, in a clinical experiment in China, it was also found that the rate of insomnia and staying up late in patients with liver cirrhosis was higher than that in ordinary people. Staying up late will increase the transaminase of liver function, which is more likely to produce hypoxia. Studies on liver cirrhosis and sleep disorders show that hypoxia can increase fat formation, inhibit fat oxidative decomposition, and then lead to fat accumulation, liver enzymes and NAFLD increase [4].
A few years ago, I worked in a public examination training institution. Every interview season such as national examination and provincial examination, I stay up until two or three o'clock almost every night, and get up at 6 o'clock in the morning to prepare for the students' morning class. Often after an interview season, the whole person is squeezed dry like kidney deficiency. Later, in order to avoid the harm caused by staying up late, I really invented a set of "staying up late for health" myself.
Before talking about my own "staying up late for health", let me say that this is a clumsy plan that I have to come up with because of my work. It is not that this method can avoid staying up late and only reduce the harm, but I hope everyone will pay attention to health and go to bed early and get up early. "Staying up late for health" is mainly to grasp a few tips. Mastering these tips will not make you feel too difficult or too painful even if you stay up late.
1. Ensure sleep time. Someone must have sprayed me, saying that I have to stay up late to ensure sleep? Brother died ~ that's too bad! We can sleep at any time at this time. For example, if you know you have to work overtime tonight, you should take a long lunch break and try to rest after dinner. It's not that you need a complete deep sleep to fall asleep. In fact, the main brain is relaxed, and shallow sleep is also a good way to make up for sleep temporarily. Sometimes I can fall asleep in 10 minutes when I am really tired. ...
2. Be sure to eat supper at night. Everyone should remember that the emptying time of the stomach is about 4 hours. If there is no food for the stomach to digest for a long time after emptying, it is easy to cause hyperacidity or gastric acid reflux. This feeling is uncomfortable with hunger, panic with hunger, heartburn with hunger!
3. Try to choose protein for midnight snack, eat less high-GI food, try to choose protein for midnight snack, and eat less high-GI food. As I said before, the body is not sensitive to insulin when staying up late, which means that eating high GI food at this time will increase biu [5]. So, eat some meat, eggs and milk if you stay up late. If you choose rice and flour for so-called health care, your blood sugar will suddenly rise [5], not only gaining weight faster, but also the risk of pancreatitis and diabetes is greater [6].
4. Do eye exercises every once in a while. I know someone will laugh at me for being old-fashioned. Why not talk about what this pupil did on the high platform in Zhihu? But seriously, dead brother, eye exercises are really effective for eye protection. If you stay up late and stare at the computer or mobile phone screen for a long time, you will be dazzled for a long time and everything will be white. I recommend that you take an hour and a half to rest your eyes 15 minutes, 10 minutes to close your eyes and do eye exercises for 5 minutes, which is more effective than any eye drops.
It costs money to take some liver-protecting pills and stay up late. Recommended to office workers with financial ability. If you are a student party, you should choose some methods that don't cost money and try not to stay up late at ordinary times, but office workers really have no choice but to work overtime and spend money to support their health. I was planted with grass by a friend in Zhihu, and bought SHOOBAM Pills for staying up late, mainly because the core ingredient of their family is L- cysteine.
L- cysteine has three major benefits, one of which is to reduce liver damage [7]. A study confirmed that the derivatives synthesized by L- cysteine and N- acetylcysteine can inhibit H2O2-induced LO2 oxidative damage of liver cells, reduce MDA content, increase SOD activity, and have protective effects on liver cell damage [5].
Secondly, L- cysteine is also an excellent antioxidant [8]. In mouse experiments, it has played a good role in blood system antioxidation and myocardial protection for radiation mice and diabetic mice [9]. In the process of staying up late, myocardial ischemia is more likely, and free radicals in the human body will be more active. If a good antioxidant can fight free radicals at this time, it will undoubtedly be a little helper in health.