Staying up late has seven major injuries to the body. Damage one: deafness and tinnitus . Insufficient sleep can cause insufficient blood supply to the inner ear, hurting hearing, and long-term staying up late can cause deafness. Injury 2: Obesity. People who stay up late often eat “nightingale”, which is not only difficult to digest, but also loses appetite every morning, causing uneven nutrition and causing obesity. Damage 3: Damaged skin. The skin enters the maintenance state at 10-11 o’clock in the evening. When staying up late for a long time, the human endocrine and nervous system will be out of tune, making the skin dry, poorly elastic, dull and dull, and there are problems such as acne, acne and dark spots. Damage four: memory loss. The sympathetic nerves of the night and night are kept excited at night, and during the day there will be no spirit, dizziness, memory loss, inattention, and unresponsiveness. After a long time, there will be problems such as neurasthenia and insomnia . Injury 5: Gastrointestinal crisis. Human gastric mucosal epithelial cells are renewed on average 2-3 days and are usually performed at night. If you eat at night, the gastrointestinal tract will not be able to rest, which will affect the repair process. At the same time, the nightingale stagnates in the stomach for a long time, promotes the secretion of gastric juice, and causes irritation to the gastric mucosa. Over time, it easily leads to erosion and ulceration of the gastric mucosa. Injury 6: Immunity declines. Frequently staying up late, tired, and lack of energy, the body’s immunity will decline, colds , allergies, etc. will find you on your head. Injury 7: Risk of heart disease . For a long-term “black and white upside down”, not only will the temper be bad, but the internal organs will not be adjusted in time, which will increase the risk of heart disease.
If you have to stay up late, make the following preparations in advance.
Was in the evening. 17~19 is the most easy time for body temperature to rise. The appropriate exercise can enlarge the body temperature difference at bedtime and help you fall asleep quickly. If you are still working overtime, you may want to squat: sitting or standing, hands crossed, arms stretched to the top of the head to the maximum extent, head up, deep breathing, repeated several times, time 5 to 10 minutes It is appropriate.
Dinner is divided into two meals. Eating at night will affect the secretion of growth hormone. Undigested food will stimulate the stomach work and reduce the quality of sleep. Therefore, dinner should be finished as long as 3 hours before bedtime. But if you need to stay up all night, you can divide it into two meals. Simply eat at the normal dinner time. If you are hungry late at night, eat less. This will reduce food residue in the stomach.
Do not doze off in advance. On the way to work overtime or on the way home, don’t sleep even if you are tired, otherwise it will release the sleeping substance tryptophan in advance, disturbing the sleep rhythm and making it impossible to enter deep sleep.
Going a little longer after work. If you are full of work, your brain will not be relaxed. Walking a walk after work can switch the brain from work mode to rest mode and help sleep. Focus on the breathing rhythm while walking, and breathe once every 4 steps.
Do something differently. Many people return home and watch TV while eating, or listening to music while surfing the Internet, etc., doing two things at the same time will increase the stimulation of the brain, make the brain excited, and affect sleep. Don’t be distracted by things, one by one.
Apply a hot towel to the shoulder. If you want to fall asleep quickly, you can take a bath for 10 minutes half an hour before going to bed. The water temperature is between 38 °C and 40 °C, which can promote blood circulation, dissipate body heat, reduce the burden on joint muscles, and relax your body and mind. If you don’t have time, you can apply a hot towel on your shoulders or rinse your neck with hot water.
After going to bed, first hold a group. Improving peripheral arterial blood flow can help relieve fatigue and promote sleep. After turning off the light to go to bed, you may wish to kneel together, hold your hands on your knees, try to press your thighs to your chest, keep this position for a while, then recover and repeat it several times.
Remedy don’t forget to take a nap. There is a saying that says: “Do not sleep for one night, do not wake up for ten nights.” It means that if you don’t sleep for one night, you can sleep for ten more nights, and you can’t make up for the loss. Deputy Director Shi Ming suggested that the best remedy after staying up late is to sleep, in addition to the normal night break, but also to “snap the needle” to take a nap. Young people spend 2-3 days, people over 40 years old can recover with about 5 days.