In life, many people talk about “staying up late to hurt my health” and think that I can get some sleep. For example, I go to bed at 3 o’clock the first day, then I go to bed at 22 the next day Repeatedly stay up late and make up for sleep, but I don’t know that I fall into the pit of irregular sleep! In the recent journal of the American College of Cardiology (JACC), a prospective study for the first time found that: for middle-aged and elderly people, irregular sleep, the difference between sleep time and sleep duration, may affect the risk of cardiovascular disease doubled in 5 years! 1, late sleep = stay up? First, self-test sleep health! Many people think that late sleep means staying up late, but how late is it? What is the irregular sleep? Here we will make it clear at once. 1. The judgment standard of staying up late = staying up late + sleeping less and staying up late should meet the two conditions of “sleeping late” and “sleeping less”: in medicine, the best self-healing time of human body is about 22:00-3:00 a.m., and 22:00-23:00 will experience a biological low tide, which is more likely to cause drowsiness.
Therefore, from the perspective of biological clock, sleeping after 23 o’clock every day can be regarded as staying up late. For a long time, although some people fall asleep after 23 o’clock every day, they can keep a fixed time of falling asleep and getting up every day, and have enough 6-8 hours of sleep. After the body’s biological clock gradually adapts, they are not staying up late. But if the sleep time is less than 35 hours in a week, no matter what time you sleep every day, it belongs to staying up late. It can be said that staying up late is one of the main causes of sleep deficiency. [Conclusion] different age groups have different needs for sleep time. It is 9-10 hours for adolescents under 18 years old, 7-8 hours for adults aged 18-60 years, and at least 6 hours for people over 60 years old. However, due to the difference of each person’s constitution, if the current sleep time has no impact on health, it is not recommended to change it by force. 2. Two characteristics of irregular sleep. The research team
mentioned at the beginning divided sleep patterns of nearly 2000 subjects at 30 minute intervals. As long as any of the following two characteristics is met, it belongs to sleep irregularity: the difference between the time points of falling asleep is great. Physiologists have shown that the frequency of EEG signal is still in regular fluctuation during sleep. Slow wave sleep lasts about 1.5 hours, while fast wave sleep lasts less than 0.5 hours, and they alternate throughout the night. Therefore, if there is a difference of less than 30 minutes between sleep time points every day, it belongs to regular sleep; if the difference is more than 2 hours, it belongs to irregular sleep. There is a big difference in the length of sleep. Studies have shown that if the difference of sleep time is less than 1 hour, it belongs to regular sleep; if the difference is more than 2 hours, it belongs to irregular sleep. It should be noted that even if the daytime sleep supplement, it is difficult to make up for the damage caused by long-term sleep irregularity, so it is recommended not to count the duration of sleep supplement. 2, stay up late vs. irregular sleep, which is more harmful? Whether it is staying up late or sleeping irregularly, are not conducive to health, but the harm of the two to the body is different, we might as well compare and see: 1, stay up late: liver, brain and other functions are damaged, stay up late will bring harm, mainly because of lack of sleep time. Researchers from the University of California in the United States, after six years of observation and survey of more than 1 million people, concluded that people who sleep an average of 7-8 hours a day have a relatively longer life expectancy, generally up to 80 years old, while those who sleep only four hours or less a day may have a shorter life expectancy. Many organs and tissues, such as the liver and brain, repair themselves during sleep. After staying up late and injuring the liver, the human body will produce some harmful or useless substances after nutrition metabolism and drug decomposition. If a large number of substances remain in the blood, it is easy to cause diseases, and these substances mainly rely on the liver to “detoxify”. Some studies have shown that the liver blood flow decreases by 40% in upright position, while the blood flowing through the liver increases when lying down in a deep sleep, which can promote the self-healing and “detoxification” of liver cells. However, when staying up late, the liver is not only unable to rest, but also easy to aggravate the deterioration of damaged liver cells due to long-term insufficient blood flow.
Therefore, the probability of abnormal liver function is higher than that of ordinary people. Staying up late can only excrete harmful by-products produced by daily metabolism in the brain, such as amyloid beta, which leads to Alzheimer’s disease, only through cerebrospinal fluid flow. However, when awake, cerebrospinal fluid can not flow freely, only in deep sleep, blood will flow out of the brain in large scale, leaving space for cerebrospinal fluid “cleaning”. Studies have shown that reducing sleep for two hours a day for two weeks and not sleeping for 48 hours continuously can reduce cognitive function of the brain. Over time, it will also increase the risk of Alzheimer’s disease.
2. Irregular sleep: the risk of cardiovascular disease is high. Although staying up late has many hazards, the quality of sleep should not be determined only by the length of sleep. Regular work and rest is also the top priority! The study found that: the difference of sleep duration more than 2 hours may lead to an increase of 36% of cardiovascular disease risk. If the difference between sleep time points is more than 1.5 hours, the risk will be doubled. How does irregular sleep affect cardiovascular health? It is mainly divided into two stages: endocrine disorders, the body will secrete more than 75 kinds of hormones