Working at sunrise and resting at sunset "is an ancient health wisdom, but if one often falls asleep after 11pm, their biological clock will be disrupted, which can lay various hidden dangers for the body.
What are the harms of staying up late frequently to the body?
The functional activities and pathological changes of the human body are influenced by natural climate, seasons, and other factors, presenting certain patterns.
At night, it is the time for the human body to transform and produce yin essence. Staying up late often leads to insufficient kidney yin production, resulting in a mismatch between kidney water and heart fire, leading to symptoms such as dry mouth, oral ulcers, dry eyes, tinnitus, and decreased memory due to yin deficiency and excessive fire.
Long term staying up late can lower the body's resistance, increase the risk of various diseases, and lead to sudden cardiovascular and cerebrovascular diseases due to long-term excessive fatigue.
Frequent staying up late can also have an impact on people's emotions, leading to negative emotions such as anxiety and depression.
How can I sleep soundly?
1. Sunbathing during the day
Among all the factors that affect sleep, light is the strongest driver of circadian rhythm. Sunlight inhibits the release of melatonin during the day and promotes the release of the alertness hormone cortisol. Exposure to sunlight can put the brain into wakefulness mode and also calibrate the circadian rhythm. The clearer and more active one feels during the day, the easier it is to fall asleep at night.
Let the night "darken"
Among the seven colors of visible light, the closer the visible light is to the ultraviolet region (such as purple and blue light), the stronger the energy and the more obvious the stimulation to the brain; Amber and orange lights have less stimulation on the brain.
3. Play less with your phone before bedtime
Nighttime light, especially blue light from mobile phone and computer screens, can inhibit melatonin secretion, causing a delay in circadian rhythm and leading to fatigue the next day. Try not to touch electronic devices half an hour before bedtime.
4. Increase outdoor activities
Exercising outside more can not only increase the amount of light exposure, but also release endorphins through exercise, making people feel more alert and prolonging deep sleep at night. In addition, additional activities can increase the level of physical fatigue, and the motivation to fall asleep is stronger.
5. Avoid stress accumulation
Stress can elevate cortisol levels, which are a type of arousal hormone. It's better to abandon the idea of perfection once and switch to a "small step iteration" approach. First, use 70% of the time to achieve 60 points, and then slowly carve out the remaining time. Exercise, listening to music, taking a bath, and talking to friends can also help relieve stress and negative emotions.
How to reduce the harm of staying up late?
Try to maintain a regular daily routine as much as possible. If work requires staying up late, you can drink goji berry mulberry tea substitute (take 3 grams of goji berries and 5 grams of mulberries, and brew with boiling water). Goji berries have the effects of nourishing the liver and kidneys, improving vision, and moistening the lungs, while mulberries can nourish yin, blood, produce fluids, and moisten the intestines. This generation of tea drinks has a certain nourishing effect and can alleviate the harm caused by staying up late to the body.
It should be noted that people with spleen and stomach deficiency and cold are not suitable for drinking this generation of tea drinks. In addition, it is also important to pay attention to two misconceptions about staying up late.
Firstly, one should not eat late night snacks while staying up late. In fact, staying up late consumes energy, and a proper diet is actually a good supplement. You can choose a peaceful and nourishing diet such as lily and lotus seed syrup, red date and snow ear syrup, etc., which not only ensures water intake but also replenishes energy, making it a good choice for staying up late.
Secondly, staying up late can improve physical function through exercise. In order to build a strong physique, many people choose to exercise and keep fit. However, if the body becomes tired after staying up late, it is not advisable to do excessive and vigorous exercise.