What have you lost by staying up late?

When night falls, some people have already fallen asleep early, while others are still challenging their bodies to the limit under the light of their mobile phone screens. From an endocrine perspective, sleeping after 11 p.m. is called staying up late. After staying up late, many people's perception of the surrounding environment drops dramatically. This is because the lack of sleep affects our nervous system and cognitive function, and also disrupts the normal circulation of the human endocrine system, causing nervous system disorders, which manifests on the skin as dark yellow complexion, dark spots, chloasma, acne and other skin problems. Staying up late for a long time will also lead to a decrease in resistance, and even worse, it will cause psychological problems, such as insomnia and depression.

Staying up late for a long time will have a great impact on human health, mental state and quality of life. Regardless of whether you choose to stay up late or not, this lifestyle is indeed harmful to the human body. In order to protect our health, we should develop good sleeping habits and ensure a fixed sleeping time and waking time every day. "The most health-preserving and efficient time management to get up at 4 o'clock" mentioned: "The quality of sleep should not be measured by time standards, but should be judged by how long you sleep and whether you feel refreshed when you wake up. Quality is more important than quantity. The key is whether you sleep comfortably."

So how to ensure the quality of sleep? First of all, make good preparations before going to bed. Do not eat 3 hours before going to bed. You can do some appropriate exercise, such as walking, taking a hot bath or soaking your feet in hot water. Avoid being overexcited. At this time, you can choose to listen to light music, read books, etc. to relax your body and mind. Try to keep your mood calm and avoid using mobile phones, computers and other electronic products. The sleeping environment is also a key factor affecting the quality of sleep. When sleeping, the bedroom should be dark, the sound should not exceed 35 decibels, and the room temperature should be kept between 19℃-20℃. The bedding should be comfortable and scientific. Do not sleep on a soft bed. It is best to choose a hard bed. You can choose a dumbbell-shaped pillow. Pay attention to the appropriate height. Generally, the height of the pillow is 5-9 cm when lying on your back. Choose a suitable sleeping position, lying on your right side with your legs bent like a bow.