What happens to your body if you regularly go to bed late?
Staying up late to work or watch TV is a habit of many people, greatly affecting your health.
What harm does going to bed late cause?
Increased risk of obesity
A study conducted by Fuwai Heart Hospital of the Chinese Academy of Medical Sciences and the Chinese University of Hong Kong, which surveyed more than 136,000 middle-aged and elderly people in 26 countries, found that people who go to bed late and do not get enough sleep are more likely to gain weight. Although they catch up on sleep during the day, this risk cannot be completely eliminated.
Study participants ranged in age from 35 to 70, with an average age of 51. They were divided into five groups based on when they went to bed at night:
Group 1: Sleep from 6pm - 8pm
Group 2: Sleep from 8pm - 10pm
Group 3: Sleep from 10pm - 0am
Group 4: Sleep from 0:00 to 2:00
Group 5: Sleep from 2am to 6am
Research results show that, compared to those who go to bed between 8pm and 10pm, those who go to bed after 10pm have a 20% increased risk of obesity and belly fat. Especially for those who go to bed after 2am, the risk of obesity increases by 35% and the risk of belly fat increases by 38%.
Additionally, research shows that sleeping less than five hours a night increases the risk of obesity by 27%. Even napping during the day cannot make up for lack of sleep at night.
Therefore, to ensure your health, you should go to bed before 10pm every night. Staying up late causes many negative effects on your health.
Staying up late causes 13 chronic diseases
A study in the journal “Nature Medicine” shows that sleeping too short or too long, having a disordered sleep schedule, and having a short amount of deep sleep can increase the risk of 13 chronic diseases.
These conditions include high blood pressure, depression, sleep disorders, anxiety, hypothyroidism, high cholesterol, obesity, bipolar disorder, gastroesophageal reflux, obstructive sleep apnea, asthma, migraines, and atrial fibrillation.
Shorten life span
Researchers from the Beijing Life Sciences Institute and the Institute of Interdisciplinary Research in Biomedicine at Tsinghua University found that insufficient sleep is harmful to the body and can even be life-threatening.
If you don't sleep for 4 consecutive days, your body will undergo a severe inflammatory response, leading to a mortality rate of about 80%.
What supplements to get good sleep?
You can refer to the 4 foods below to help you have a deep and quality sleep.
Whole grains
Whole grains like oats and brown rice are rich in B vitamins and fiber, which help maintain stable blood sugar levels and promote better sleep. B vitamins are essential for normal nervous system function, helping to reduce stress, anxiety, and improve sleep quality.
Foods containing probiotics
Gut health is closely linked to sleep quality. Eating more probiotic foods, such as yogurt and fermented foods, can help improve gut flora, which is good for sleep.
Foods containing vitamin D
Vitamin D helps regulate your sleep-wake cycle. You can often find vitamin D in foods, including fatty fish (such as salmon and mackerel), cod liver oil, and egg yolks.
Foods rich in omega-3
Omega-3 fatty acids are beneficial for brain health and help improve sleep quality. You can get omega-3s by eating foods such as salmon, mackerel, tuna, walnuts, flaxseeds, and chia seeds.
