It has become commonplace for contemporary people to work overtime and stay up late. After staying up late, they often hope to regain their energy by restoring sleep.
But many people will feel anxious and confused because of this:
What counts as staying up late
Is it useful to make up after staying up late?
Today, we will tell you the knowledge of staying up late to make up for sleep.
What on earth is to stay up late
Tell a story.
Speaking of a couple, they have a son who just entered high school.
Husband goes to bed early, often goes to bed at 9 o’clock in the evening, wakes up at 6 o’clock in the morning naturally, and then goes to work full of energy.
My wife goes to bed late, and often goes to bed at 2 am, and wakes up at 9 am the next morning naturally, and then she starts to do things in full energy.
My son does his homework late, and he can go to bed at 12 o’clock in the evening. He gets up at 5:30 in the morning to catch the subway to go to school. In the subway, this classmate still needs to make up for a nap, and often doze off during class.
The question is, this family, who is staying up late?
First of all, the husband can rule out that people go to bed early and wake up early.
The wife didn’t go to bed until 2 in the morning, this should be staying up late, right? Actually not. Although she slept late, she was in a good state of mind during the day, which in turn showed that she had no problem with her sleep time. In fact, it can’t be regarded as staying up late. People just slept late.
Among these three, the one who is really “staying up all night” is the son who goes to high school-sleeps late, wakes up early, and is in a bad condition during the day.
In other words, when we say “stay up late”, the key word should fall on the word “stay up”.
And judging whether you have “simmered” or not is not based on when you go to bed, but on whether you actively choose not to sleep when you should be asleep—in other words, whether you have deprived of the sleep you should have.
The essence of staying up late is actually “sleep deprivation”, also called “lack of sleep.”
How much sleep do we need
In 2015, the American Academy of Sleep Medicine (AASM) and the Association for Sleep Research recommended that adults routinely sleep for 7 hours or more per night to promote optimal health.
But back to the individual, each person’s sleep time can be different. Some people may only need to sleep for 6 hours, and some people may need to sleep for 10 hours.
But no matter which kind, there must be a prerequisite: normal wakefulness after waking. That is, I feel energetic and can stay awake all day long easily.
In other words, if you are in good condition during the day, it means you slept well last night; if you are sleepy during the day and other diseases are ruled out, it means you slept badly at night.
What to do if you don’t get enough sleep every day
The hazards of insufficient sleep are not just as simple as being sleepy during the day.
Short-term sleep deprivation alone-not sleeping all night for the past 1 to 2 days, or less than usual total sleep duration, can cause cognitive decline and mood disorders.
Studies have found that impaired cognitive function is the most prominent effect after staying up late.
For example, slow reaction, decreased reasoning ability, decreased calculation ability, decreased thinking ability, and difficulty concentrating. Moreover, the more simple and monotonous work you do, the slower your response will be.
Emotional abnormalities include bad temper, crazy love, prone to anxiety and depression, and loss of libido.
Boys pay attention. If you find that your girlfriend is not in the right mood recently, you have ruled out coming menstruation, menstruation and just after menstruation, you have to gently ask: dear, have you been sleeping well recently?
In fact, you also know that staying up late is not good, but as a workplace worker, if there is really not so much sleep time tonight, is there any way to reduce the harm of staying up late?
From a compromise perspective, you can try this method: go to bed first when you are sleepy.
Go to bed first when you are sleepy. As the name suggests, when you stay up late at night and work overtime, don’t take it hard. Go to bed for an hour and a half, preferably three hours. Then use the alarm clock to wake up and continue working overtime.
The most important part of the restorative effect of sleep is deep sleep, which involves a very arrogant hormone-growth hormone.
Growth hormone can promote cell growth and metabolism, help tissue repair, and rejuvenate the body. It is said to be arrogant because it does not secrete all the time.
However, when you enter deep sleep, its secretion will reach a peak, which may account for 70-80% of the total secretion. And deep sleep mainly occurs in the first half of sleep, which is the physiological reason behind sleepy sleep for a while.
Is there a remedy for lack of sleep
Repay your debts and sleep in debt. The only remedy for insufficient sleep is to sleep. The effects of short-term sleep deprivation mentioned above can be reversed by reasonable supplementary sleep.
However, the effects of long-term lack of sleep, such as obesity, increased risk of cardiovascular and cerebrovascular diseases, and nervous system damage, may not be easy to make up.
But in any case, you still have to make up for your sleep. There are two ways to make up for sleep: nap at noon and intermittent sleep.
➊ Take a nap at noon
If you don’t get enough sleep at night, you can make up for it during the day. But pay attention to 2 details
Time period for restorative sleep
Time to make up for sleep
First of all, it is recommended to make up for sleep during the time between 1 and 2 in the afternoon. This period is often the second peak of human sleepiness (the first sleepiness is around 3 o’clock in the evening). It is not recommended to go to bed after 3 o’clock in the afternoon. Taking a nap too late will interfere with the night’s sleep easily.
Secondly, the nap time is not recommended to exceed 30 minutes. It takes too long to make up for sleep, and it is easy to bring you “sleep inertia”-groggy, even dizziness and headache after waking up.
Of course, if you plan to stay up tonight and work overtime or all night, then you can be free from these two suggestions during the day and sleep until you feel comfortable.
➋ Intermittent supplementary sleep
To put it simply, this method is: don’t suffer every day. I stayed up late last night, don’t stay up to bed early tonight.
In addition, the weekend is also a good time to make up for sleep, but here is a small detail to pay attention to: don’t make up too hard.
I suggest you divide it into 3 stages to “simmer slowly”.
Stage 1: Go to bed early at night.
Don’t be too early. You may not fall asleep too early. Unless you really feel sleepy, you can do it 30 minutes earlier than usual.
Phase 2: Take a nap in the morning.
Note that it is “small”, do not sleep until noon the next day. It is best not to exceed 1 hour of the usual wake-up time. For example, if you usually need to get up at 6:30 to work, on weekends, you will sleep until 7:30 if you are lazy.
Phase 3: Nap again at noon.
After lunch, before 3 pm, if you are still sleepy, you can take a nap for another 20 minutes. You don’t have to pursue falling asleep. It’s best not to take a nap longer than 30 minutes, unless you plan to spend the night again tonight.
You will find that this method of replenishing sleep is a bit like paying in installments: if you owe a sleep debt, pay it back in installments. However, paying off your sleep debt will be faster, because your body will use a more efficient and smarter way, such as giving priority to deep sleep.
Having said this, I suddenly thought of a high-frequency question: Is it useful to eat health products such as melatonin and liver protection tablets?
Melatonin is a hormone that can adjust the body’s circadian rhythm. If your sleep problems are caused by circadian rhythm disorders, such as jet lag and night shifts, you can use melatonin to help you adjust your work and rest rhythm. However, melatonin itself does not repair your body’s functions.
As for liver protection tablets, forget the word. The best way to protect the liver is not to drink alcohol, not to take medicine, including not to eat so-called liver-protecting tablets.
Focus
The essence of staying up late is not what time to sleep, but sleep deprivation, also called lack of sleep.
The hazards of short-term lack of sleep, in addition to sleepiness, there are cognitive decline and emotional abnormalities.
If you have to stay up late tonight, it is recommended to go to bed first if you are sleepy, and then get up to work overtime after 3 hours.
The only remedy for insufficient sleep is to make up for sleep, but you must pay attention to the method to make up for sleep. Don’t make up too hard at one time.
Comments