Did you know that the habit of going to bed almost in the morning is fraught with serious health problems? It turns out that going to bed late can lead to depression, diabetes, and other equally serious illnesses.
It is known that the hormone melatonin is responsible for quality night sleep. Its level grows in the period from 21-00 to 23-00 and reaches its peak by midnight. In order for melatonin to work as efficiently as possible, it is better to go to bed before eleven in the evening. Then this "sleep" hormone:
- helps to restore strength;
- regulates the production of insulin;
- improves the functionality of the immune system;
- protects against the consequences of possible stress;
- and even contributes to the prevention of malignant neoplasms.
Inveterate "owls" face the following health problems:
1. AD boost
It turns out that night owls are more (by one third) at risk of arterial hypertension, which can lead to hypertensive crisis, stroke.
During a night's sleep, the human body goes into the "reboot" mode of organs and systems. And if you do not go to bed in time, the transition does not happen, a failure will occur. The center of wakefulness, located in the hypothalamus, will not turn off, but, on the contrary, will stimulate the production of excitatory hormones. This means that the heart will beat more often, the pressure will increase.
Therefore: if a person physically cannot bring himself to sleep, he should plan his own time in such a way so that the hours before bedtime do not have physical activity and special mental activity activities. It is also necessary to give up salty and sweet for dinner, alcohol, smoking.
2. Excess weight
Human metabolism is directly affected by the quality of night sleep and its duration. All the calories that the body could not use up in a day are sent to the liver and muscles, where they are stored as glycogen. At night, the liver burns glycogen, forming glucose, and when it ends, it starts to burn fat. That is, during sleep, a person loses weight, but only if it is possible to use up the daily supply of glycogen.
But when you have dinner after 10 pm (as almost all night owls do), and you have breakfast at 8-00, it simply does not come to fat oxidation. Therefore, overweight is formed, metabolism is disturbed, which ultimately leads to obesity and diabetes.
Therefore: even if you are a nocturnal owl, at least do not eat late and just before bed.
3. Diabetes development
Research has already found a link between late (after midnight) going to bed and the development of type II diabetes. However, it is not yet known why exactly night owls are prone to metabolic problems. Either the reason is a violation of circadian rhythms, or - all in the same late dinners and excess weight.
Therefore: ideally, of course, it would be worth revising the sleep / wake regime. Especially if someone from close relatives has already been diagnosed with diabetes. But you must at least not eat late and control the amount of sugar in food, monitor your weight.
4. Depressive states
Scientists have shown that those who stay up late are more likely to suppress their own feelings, it is more difficult for them to look at life positively. Studies have shown that this is due to a violation of the regulation of processes occurring in the body, which occurs with an incorrect sleep / wakefulness regime. As a result, the risk of anxiety and depression increases.
Therefore: you still have to try to adjust the daily routine in such a way as to fall asleep before midnight. It would also be nice to make an appointment with a psychotherapist.
5. Asthma, other breathing difficulties
Nocturnal lifestyle is associated with a high risk of developing bronchial asthma, as well as some other diseases of the bronchi and lungs. Those who stay up late may smoke more and have other unhealthy habits. However, nonsmoking night owls also suffer from shortness of breath, wheezing, and other signs of non-infectious respiratory diseases. This means that there are biochemical reasons for the development of pathologies.
Therefore: the most obvious recommendation here is the same - to adjust the sleep mode. You can also do breathing practices (yoga, qigong, Buteyko method, etc.), which improve ventilation of the lungs, activate blood circulation.
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