Nowadays, more and more people have the habit of "staying up late", which causes harm to the body and mind. Just find time to make up for the lost sleep after staying up late? If you stay up late and work overtime on weekdays, can you recover by getting a good night's sleep on we

Nowadays, more and more people have the habit of "staying up late", which causes harm to the body and mind. Just find time to make up for the lost sleep after staying up late? If you stay up late and work overtime on weekdays, can you recover by getting a good night's sleep on weekends?

Recently, "Is it really useful to catch up on sleep after staying up late?" became a hot search on Weibo. Because it hit the pain point of many netizens staying up late to check their mobile phones, the topic became very popular. The topic was read more than 400 million times and triggered a discussion among 25,000 netizens. .

Ying Yanlu, deputy director of scientific research at the Operating Room Anesthesia Center of Guangzhou First People's Hospital and researcher at the Neuroscience and Health Laboratory, said that staying up late for a short period of time and catching up on sleep on weekends can indeed restore some energy, but the damage to the body has already been done, especially Staying up late for a long time has caused irreversible damage to the human body system. It is unscientific to "make up for it" by catching up on sleep, taking health supplements, etc.

Adults should ensure at least

7-8 hours of sleep every day.

A recent review article published by " Science and Technology Daily " stated that through the analysis of sleep studies conducted in humans and animals over the past 20 years, more evidence shows that, Too little sleep may cause lasting brain damage and increase the risk of neurodegenerative diseases such as Alzheimer's disease. The practice of catching up on sleep may not be able to restore lasting damage to the brain.

Ying Yanlu said that although everyone has individual differences and needs different sleep time, long-term chronic sleep deprivation, that is, insufficient sleep time, has been proven to lead to dysfunction of major systems in the body, affecting the endocrine system, The immune system, cardiovascular system, blood system, genitourinary system and neuropsychiatric system are all greatly damaged.

"Staying up late for a long time will affect the secretion of various hormones, thereby affecting the functions of major systems, further leading to the occurrence of various diseases, including affecting the secretion of growth hormone in minors, inducing obesity, etc."

So from a medical point of view, how many Does staying up late count as falling asleep? Ying Yanlu said that there are individual differences in the amount of sleep each person needs, as well as the time it takes to fall asleep. Citizens can use the "Munich Sleep Questionnaire" to self-test whether they are a late sleeper, an intermediate sleeper or an early sleeper. As for sleep duration, the average person needs 7-8 hours of sleep per day.

"It should be added that sleep duration does not necessarily represent sleep quality. If the deep sleep time is not enough, even if you sleep for 8 hours, you will still not get enough sleep."

Zhejiang Deqing classroom desks and chairs become "lunch break beds", Xinhua News Agency photo

Is it useful to stay up late and take liver protection tablets ?

Doctor: It has a protective effect, but it cannot repair the damage

Why does staying up late for a long time cause damage to the human body system? Ying Yanlu said that from a physiological perspective, modern medicine believes that during sleep, the human body is removing metabolic waste and repairing neurological functions. Once this period of time is shortened, it will naturally make various systems of the body more susceptible to problems.

From a psychological perspective, long-term sleep deprivation can easily induce anxiety, depression and other negative emotions. Although the research on sleep mechanisms is still in-depth, if you often stay up late and place your hope on "catching up on sleep when you have time", this idea is obviously not feasible.

"Some people think that after staying up late, you can make up for it by taking health products. This is actually unscientific. Proper use of health products, such as vitamins, liver-protecting tablets, etc., can play a certain protective role in certain organs, but it does not You can’t undo the harm and you can’t repair the damage done to your system by staying up late.

Drink milk before going to bed to help you sleep?

Doctor: There is no research to prove

Many young people today have sleep problems to some extent. What are some scientific ways to help sleep?

Ying Yanlu reminds you that you must first clarify which type of sleep problem you have. For example, insomnia, drowsiness, nightmares, sleepwalking (often called sleepwalking), etc. are all sleep disorders.

Secondly, we need to understand the symptoms. For example, insomnia is characterized by difficulty falling asleep, waking up early, or difficulty falling asleep again after waking up?

Finally, we have to find out the reason. Is it stress? What medications were taken? Did ingesting too much caffeine lead to insomnia, or did you stay up late playing games on your phone before going to bed? Only by making correct judgment can we prescribe better medicine.

It is reported that whether it is physical electrical stimulation or chemical sleep aids, these "sleep black technologies" need to be combined with "sleep cognitive behavioral therapy" to correct bad behaviors that affect sleep and learn good behavioral habits. That is to ensure a good sleeping environment and develop good sleep hygiene habits, including not using mobile phones before going to bed, avoiding strenuous exercise before going to bed, reducing caffeine intake before going to bed, avoiding overeating at dinner, and controlling emotions well, etc.

At the same time, she reminded that there are certain misunderstandings in daily life about "drinking milk before going to bed to help sleep". In fact, milk has not been proven to help sleep. It may also increase the probability of waking up during sleep and affect the quality of sleep.

Whenever night falls, there are always some people who have trouble falling asleep, many of whom are young adults born in the 90s and 2000s. After a busy day, I have to spend a long lonely night holding my mobile phone. Xinhua News Agency Photo

If you have to stay up late under unavoidable circumstances, how to minimize the harm of staying up late? She suggested that if you have to stay up late for work, you can try to take a short nap during the night shift, catch up on sleep the next day, and try to ensure that you get enough sleep within 24 hours to meet the needs of your body.

"Exercise reasonably to the best of your ability, enhance cardiopulmonary function, and ensure sleep quality, but be careful to avoid strenuous exercise when there is long-term lack of sleep. You must first ensure rest before exercising."

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Written and written by Nandu reporter Yang Liyun, intern Zhuang Xinrui

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