Watching dramas, eating late night snacks, playing games, and watching short videos
I am very sleepy but don’t want to sleep, want to sleep but can’t fall asleep
stay up late and can’t quit
Do you have a similar situation to the above?
This may be the cause of "staying up late with revenge"
What is "staying up late with revenge"?
"Staying up late with revenge" comes from our negative "over-compensation" mentality. We are busy during the day, and the time at night belongs to us, and we need to compensate ourselves in time. We may become addicted to things, social networks, games, etc., and cannot leave electronic products.
The recently released
"2022 Chinese National Healthy Sleep White Paper" shows that among the
respondents, nearly 3 /4 people have had sleep problems
Nearly 70% of people who go to bed late are related to mobile phones
44% of young people aged 19-25 stay up late until after midnight
Is it useful to catch up on sleep after staying up late?
What should I do if I can’t stop staying up late?
How to remedy the situation after I have to stay up late?
Let’s learn together
Why do contemporary people always stay up late?
GOOD NIGHT
Source of pictures and data: "2022 China Work and Rest Report"
"2022 China Work and Rest Report" survey shows that the main reasons for staying up late are playing with mobile phones and working. On the one hand, some people check their mobile phones, watch live broadcasts, or choose other entertainment projects to kill time before going to bed; on the other hand, many overtime workers often stay up late to work due to high-intensity workplace pressure.
Is it useful to catch up on sleep after staying up late?
GOOD NIGHT
Staying up late may cause a lot of irreversible harm to the body:
memory loss, indigestion, decreased immunity, poor skin, slow reaction, susceptibility to cardiovascular and cerebrovascular diseases, and so on.
These damages are difficult to offset even if you catch up on sleep.
And catching up on sleep can only relieve fatigue, but cannot compensate for high-quality deep sleep. After staying up late, brain metabolism is abnormal, and catching up on sleep can only partially restore it. Some brain areas cannot be restored through catching up on sleep.
In addition, staying up late will disrupt the "biological clock", and adjusting by catching up on sleep is actually a vicious cycle.
What should I do if I stay up late and can’t quit?
GOOD NIGHT
You might as well try the following methods:
1. Find "positive compensation" activities that replace staying up late.
Choose a long-term hobby from among active compensatory activities such as reading, fitness, and singing.
2. Increase self-care behaviors and pleasurable experiences during the day.
Find gaps in your busy schedule to care for yourself, such as taking a nap, meditating, and stretching your muscles.
3. Go to bed without electronics.
Don’t do anything unrelated to sleep in bed.
If we have to stay up late, we can do this
GOOD NIGHT
If we need to stay up late due to work, entertainment, etc., we should avoid maintaining a fixed posture for a long time, consciously blink more or look into the distance, do not get emotional, keep your mood relaxed, and try to avoid eating .
After staying up late, you can also try to make adjustments and remedies like this:
Diet:
Drink a cup of honey water or fire-reducing tea to supplement physical energy consumption, and supplement foods containing vitamin A and vitamin E to help relieve fatigue.
Exercise:
Avoid strenuous exercise after staying up late, and use gentle exercise such as walking to help the body wake up .
Massage:
Massage your head, use the belly of your fingers as a comb, comb and rub from the forehead to the back of the neck, gently rub the temples, Jingming point, etc.
Rest:
Take a nap or close your eyes to rest when you are free to relieve fatigue; take an appropriate nap to replenish energy; try not to stay up late continuously.
What should I do if I have trouble sleeping after staying up late for a long time
or have frequent insomnia?
GOOD NIGHT
It is recommended that you try the following methods:
Dim the light 2 hours before going to bed
A dark environment is crucial for us to enter deep sleep, completely relax and maintain circadian rhythm. We can install blackout curtains in the bedroom, or wear eye masks to sleep.
Avoid these four behaviors before going to bed
Avoid ingesting foods containing caffeine, such as strong tea, coffee, chocolate, etc.; Avoid drinking alcohol, especially alcohol to help sleep; It is recommended not to smoke or consume large amounts of alcohol two or three hours before going to bed. Drink water.
Choose the right bedding to sleep on.
The height of the pillow is preferably 10 to 15 centimeters. Healthy people should sleep on their backs. People who snore should sleep on their sides or place pillows behind their backs.
Fall asleep at a fixed time
If you can sleep at a fixed time every day, your body will gradually adapt to such a schedule, and you will feel sleepy and want to rest. Therefore, it is recommended that everyone develop a sleep plan of their own based on their actual situation.
Finally, Xiaohai would like to remind everyone
to try to maintain a regular daily schedule
and stay up less late to ensure sleep quality
If you have long-term insomnia
or you already feel abnormal in your body
you must seek medical treatment in time to eliminate hidden dangers
Source: CCTV News official WeChat
