Lack of sleep and irregular sleep period are defined as staying up late. How often did you stay up late or stay up over night?How many hours do you sleep every night? Many people stay up late not because they could not sleep,but because they keep browsing the internet and using smart devices ,trying to call it a day as late as possible,even bed time as already come quite a while ago. Is that you ,why on the earth can’t we get rid of staying up later as if we are avenging the quickly past time?
Effect of Stay up late for revenge
Psychologist Adler said,when people are frustrated physically or mentally, they compensate the regretful feeling in other ways in order to erase mentally stress .People go to work ,go to school ,deal with lots of chores at day time,they will desire to spend as much time as possible on relaxation before they go to sleep.
This condition can be adjusted with three effective solutions:
1.Take several short breaks on the busy day time .You can relax your attention intermittently by taking a walk ,indulging yourself a little in appetite and games to avoid long lasting mental tension, in this case you can minimize negative feeling to compensate before you go to sleep.
2.Spend some time alone on day time.
3.Go to bed early.Do some reading if you don’t feel sleepy.
Harm of lacking sleep
Lack of sleep directly leads to forgetfulness.Brain can not fully function without enough sleep so that attention is distracted. Lack of sleep in the long term is likely to cause neurasthenia, the body will become liable for inflammation. Damaged cells restored and regenerated timely everyday during sleep time.As the sleep time shortens ,inner refreshment process is compromised, many disease will follow this under balance mechanism.People who sleep inadequately easily feel agitated and down in mood ,they become less patient.A sleep period lasts for around 90 minutes.You may wake up spontaneously because of light sleep at the gap time between two sleep period.When you are waken up at deep sleep by alarm,it’s common to feel dizzy and headache.The ideal sleep mode will be :go to be early and wake up according to your bioclock.Inadequate of sleep is possible cause of dementia cancer,diabetics as well as infertility.
Mate of sleep: Melatonin
When light around dims,the message of night time will be delivered to your brain through optic nerve.At the same time ,the brain secrets melatonin which brings drowsiness.But if the surrounding is not dark enough ,secretion of melatonin will be hindered.Another material that provides drowsiness is adenosine.The longer we stay awake ,the more adenosine our brain accumulates. Our brain clears adenosine when we are asleep.
Nutrition and lifestyle to meet the health target
Set up a goal for sleep
The best mode of sleep is to establish regular sleep period and maintain adequate sleep hours.If this is not easily achieved at this moment,nutrition should be replenished, additional protection of liver should be taken.Try to adjust your sleep habit and take more rest. For stay-up-late veterans,the daily toxin accumulation destroys the skin barrier and accelerates aging.They should apply special care to diets.
Foods to avoid after staying up late.
- Coffee ,strong tea will affect the sleep compensation after staying up late.
- Sweet consumption at night will more likely cause diabetics
- Greasy food increases digestion burden
Heathy food to resist effect of staying up late
Kelp: Prevents arteriosclerosis,constipation and support the outlet of heavy metal
Mushroom: Rich in selenium,can help lower blood pressure and cholesterol level.
Vinegar: Stimulates metabolism,balance the PH level of human body.Prevent human body from forming acidic nature.
Green bean: Detoxing
Sweet potatoes: Rich in fiber ,encourage the action of intestines and outlet of toxin accumulation
Lotus root: improve blood quality ,detox
- Vitamin C: boosts immunity
- Vitamin B: Improves neurotic system,metabolism ,immunity and energy
- Vitamin A: prevents xerophthalmia
- Vitamin E: Antioxidant
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