Many people consider staying up late as a natural thing, or even having to do it. Whether it's overtime to complete an office project, watch a soccer match, or study with a speeding system overnight ahead of an important exam at school. However, you need to be more careful about the various effects of staying up late on your body's health later on.
Why do we need to sleep?
Sleep is an activity that has a myriad of benefits. When you sleep, the brain will release hormones and compounds that help metabolic processes in the body. Starting from restoring appetite, increasing the immune system, improving memory, improving mood, improving fitness, to increase energy and focus on activities the next day.
Getting enough sleep can even help you manage stress and symptoms of psychiatric disorders, such as anxiety and depression.
The ideal sleep time for adults and the elderly is around seven to eight hours. Meanwhile, children and adolescents need more sleep time (around 8-12 hours, depending on their age)
The effect of staying up on health, over time can shorten the age
The effect of staying up on body health has been proven by many scientific studies. The habit of staying up late is reported to increase the risk of a number of serious health problems, ranging from hypertension, diabetes, heart disease, obesity, sleep apnea, to early death.
This is evidenced by researchers from England and Italy who analyzed sleep habits of 1.3 million people, collected from 16 separate studies. His findings show that people who sleep less than six hours a night tend to be at risk of premature death by 12 percent. They also found that people who reduced sleep time from seven hours to five hours or less had 1.7 times the risk of dying faster. What's the cause?
A number of studies have found that night sleep less than 5 hours can cause narrowing of the arteries which can eventually increase blood pressure. Moreover, lack of sleep can also lead to magnesium deficiency which can cause hardening of the arteries (atherosclerosis). Atherosclerosis can increase your risk of hypertension, stroke and other heart problems.
In addition, the effect of staying up is also seen in the increase in the body's blood sugar levels. Lack of sleep can cause the body to be resistant to insulin and increase the stress hormone cortisol so that the body cannot absorb the remaining sugar in the blood. As a result, blood sugar levels increase. This condition can trigger diabetes.
The effect of staying up too often can also increase the release of the hormone ghrelin which can make your appetite increase. No wonder the lack of sleep for long can make the body fat, which can lead to obesity later on. Obesity, hypertension, and diabetes will certainly have a very bad impact on your health. Especially if it happens together.
Regardless of the risk of illness, lack of sleep can also reduce your focus and alertness. This can be very dangerous if you are driving a vehicle. The danger of driving when you are sleepy can even be compared to driving while drunk. Driving when drowsy after sleeping for only 3 hours increases the risk of motorized accidents by more than four times.
Tips for you to sleep better
In order not to get used to sleeping late and dealing with the effects of staying up late in the future, try applying some of these simple tips:
- Place an alarm for bedtime and wake up at the same time every day, including weekends. If you need to wake up at 6 am, make sure you are asleep at 11 o'clock in the evening to be able to get 8 hours of sleep a night.
- Avoid heavy physical activity before going to sleep. If you want to exercise before bed, do at least 2-3 hours before bedtime.
- Avoid caffeine, cigarettes and alcohol when you want to sleep.
- Don't take a nap at 3 o'clock in the afternoon. A nap that is too late will actually make you refreshed at night.
- Try doing things that make you calm and relaxed before going to bed. For example by listening to songs, reading books, taking a warm bath, or other activities that make you more relaxed.
- Make the atmosphere of a bedroom that is comfortable, quiet, dark, and cold. Avoid things that can interfere with sleep, such as TV and gadgets.
- If you've been lying on the bed for 20 minutes and still can't sleep, try to get up briefly and do other activities so you don't feel stressed. Anxious and worried because not being able to sleep can make you even more refreshed and unable to sleep.
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