The harm of teenagers staying up late is 1, which is easy to cause depression.
People who lack sleep are more prone to depression, mental illness and alcoholism. According to research, students who lack sleep are prone to depression and inferiority.
2. Lack of sleep leads to obesity
Those who sleep less than 6.5 hours a day are more likely to be obese. Research shows that lack of sleep may lead to more secretion in the body? Hunger hormones? People overeat and lead to obesity.
3, sleep disorders lead to overeating.
People with sleep apnea are more likely to eat foods high in cholesterol, protein and saturated fat.
4. It may cause diabetes.
People who sleep less than 5 hours a night are 2.5 times more likely to develop diabetes than ordinary people.
5, easy to cause heart disease
Women who sleep less than 5 hours a night have a 45% higher chance of heart attack than ordinary people.
6. Blood pressure will rise.
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Sleep apnea is closely related to chronic hypertension. The more serious the sleep disorder, the higher the blood pressure.
Regular life does not stay up at 7 o'clock sharp: get up as soon as the alarm clock rings. Chad, a clinical expert at Stanford University Sleep Research Center? Dr. Roofer said that the biggest mistake of insomniacs is to stay in bed in the morning and ensure 8 hours of sleep. In fact, sleeping late in the morning is easy to delay the biological clock, and it is more difficult to fall asleep at night, resulting in a vicious circle. It is suggested that even if you sleep late at night, you should get up on time in the morning and then take a nap to make up your sleep.
7: 00 10: I stood by and looked at the window for a while. Michael, an expert at the Center for Sleep and Circulatory Neurobiology, University of Pennsylvania, USA? Dr. Grandner said that the morning sunshine helps the body to adjust its biological clock. It is recommended to open the window and enjoy the sunshine by the window after getting up. Fresh air can also make people feel refreshed in an instant. The sun rises late in winter, so turn on the lights in all rooms in the morning to make up for the lack of sunshine.
7: 30: smell the coffee. Alison, Professor of Psychiatry and Behavioral Science, Sleep Medicine Research Center, Stanford University, USA? Dr. Seaborn says caffeine helps to refresh yourself. Korean studies have found that people who don't like coffee can also improve their alertness by smelling the aroma of coffee.
7: 45: Have a glass of water and have breakfast. Drinking a glass of water after waking up in the morning can improve alertness and eliminate fatigue. Eating breakfast (preferably raisin oatmeal) after waking up 1 hour can improve energy and make the brain better.
10 o'clock sharp: have a cup of coffee. Need to be reminded that coffee lovers can consume 400 mg of caffeine every day, not more than 500 mg, otherwise it will easily lead to nervousness and irritability. Starting from the afternoon, it is best not to drink coffee again, otherwise it will easily affect your sleep at night.
12: take a nap for half an hour. Colette, medical director of the Sleep Medicine Research Center of Stanford University, USA? Dr. Kushida said that a 30-minute nap at noon can make up for the 65,438+0 hours of sleep lost at night and improve alertness, mobility and mood.
12: 30: Lunch is light. When you feel tired, you should not eat too much lunch, and it is best to give priority to light lunch, otherwise you will easily feel sleepy after meals.
15: Take a walk 10 minutes. Dr. Grandner said that many people think this is the low point of their physical fitness in a day. University of California psychologist Robert? A study completed by Dr. Saye found that walking 10 minutes at this time can improve your body energy, which can keep you energetic for at least two hours, which is better than eating a piece of candy.
16: Take a deep breath. When you feel tired, deep breathing helps to relieve stress, promote the discharge of turbid gas from the lungs, increase the vital capacity and oxygen carrying capacity of blood, and accelerate blood circulation.
17: 30: Try not to drive after work. Rafael, a sleep expert at the Sleep Medicine Research Center of Stanford University, USA? Dr. Perayu said that driving is the most dangerous time for people who are tired and lack of sleep. Because of lack of sleep, driving on familiar roads, the brain is easy to fall into? Close? Mode, leading to a greatly increased risk of car accidents.
20: 00 to 22: 00: Watch less TV. Two hours before going to bed, usually the body will be excited again. At this time, you should try to relax and avoid too exciting TV programs and games.
What to eat late at night 1. lean pork
Lean pork is one of the most abundant meats in protein, with low fat content and low calories. At the same time, lean pork is also a good source of vitamin B family. Therefore, people who stay up late can choose lean pork for dinner, which can supplement protein and play an anti-fatigue role. It should be noted that meat is suitable for eating more. Generally speaking, the daily meat intake of adults should be 1~2, which can be increased or decreased according to the individual's weight and obesity.
2.cherry
This sweet and sour fruit can satisfy hunger and is suitable as a snack at night. More importantly, melatonin contained in cherries helps people fall asleep faster.
banana
Bananas are rich in potassium, followed by magnesium. Modern expert research shows that potassium is the main force to maintain normal heartbeat and blood pressure. Potassium can effectively avoid blood pressure increase or muscle spasm, while magnesium can eliminate fatigue. In addition, the sugar in bananas can be quickly converted into glucose, which is immediately absorbed by the human body. It is a quick energy source, so eating a banana after staying up late can replenish your strength.
4. Lemon