Did you know, stay up can cause various serious diseases. And, staying true can be replaced with a nap?
If you've had a healthy diet and regular exercise, but doctors have discovered several serious illnesses in your body, your sleep patterns could be the base of the problem.
According to dr. Andreas Prasadja RPSGT. , Sleep Health Practitioners of RS Mitra Kemayoran family, staying up late is an activity in which someone deliberately reduce the hours of sleep.
"In contrast to insomnia, yes. Sometimes people often equate it with insomnia because both with regard to sleep. If it's insomnia, difficulty sleeping disease, easily awakened in time to sleep, difficulty maintaining sleep, or woke up and could not sleep anymore. This activity happens every night, thus causing an infected activities concerned on the day, "said Andreas.
Negative Impact
People who used to stay up (sleep deprivation), will usually feel some effects such as:
- An unstable emotional state is so easily offended, easily depressed, sensitive.
- Ability kongnitifnya disturbed so that accuracy, analytical ability, and creativity diminished.
- The sympathetic nervous system (nervous system stress) increases and can cause blood pressure, blood sugar and appetite increases as well. So, for those who are in the diet or not body fat, it is recommended not to stay up.
Disturbance above applies not only in adults but also children. "Many parents think, to maintain the condition of his son's body to stay healthy is by keeping her diet. Actually, this idea is not quite right. There are good, parents also keep strict hours of sleep a child with, because your metabolism work harder when we are asleep, "advises Andrew.
Age appropriate
Is it enough to spend some time during the eight hours of sleep? Andreas said, the age difference, also different number of hours sleep needs.
Age over 30 years it took around 7-8 hours of sleep. While adolescence to young adulthood, from 8.5 to 9.15 hours of sleep. And, primary and junior children need 10-11 hours of sleep.
With hours of proper sleep, academic performance and athletic abilities of children will increase. This is in line with research conducted Kadon Mary Cash (pioneer of sleep research in adolescent school-age). He said, Son of adequate sleep has endurance, muscle reflexes, concentration, and the attendance is better.
Replace the Afternoon Sleep
The presumption should not nap in order not to stay up at night, is true. However, for people who have already stayed up late, it's good to change hours of nighttime sleep by napping. The length of a nap can be adapted to biological needs.
Also avoid foods and beverages that contain high caffeine (coffee, tea, chocolate, soft drinks and energy drinks).
And, for those who like coffee, you'll want to consume coffee 12 hours before bedtime. Also, avoid exercising in the evening, because it will only make adrenaline (triggering the spirit of the brain to work) increases.
Has any body clock Piket
Apparently, the organ of our bodies work endlessly for 24 hours to keep the body healthy and metabolism neat.
This system is called the picket schedule body or body's internal clock (circadian rhyth other names). If there is just one organ that does not operate properly, health problems like obesity, diabetes, insomnia, depression, heart disease and cancer can occur.
Here's his explanation:
In the morning and afternoon, the body requires the intake of many nutrients. So, do not skip breakfast in order to distribute the spleen may work a maximum of nutrients to be absorbed the body.
Ahead at 1 pm to 3 pm, the regeneration of liver cells occurs. Here ward off heart disease. This lasted until two hours later until the removal of toxins carried. It was not until two hours later, the process of brain growth and formation of bone marrow done.
At 7 to 9 pm, do not eat a heavy meal but do not skip dinner because stomach still work even if mild. So choose snacks.
Metabolic processes do not stop there, and this explains why sleep is very important. Two hours later, the process of removing toxins re-done. Should we rest or sleep to get optimal results.
Around 11 pm until 1 am, do not waste time by staying up late, the article of the gall bladder is doing the detox process in the body. If you are forced to keep working or stay up, cardiac function is compromised.
Toxins produced by the new detox process will be discarded at 3 in the morning. Of course, to get maximum results as well, this process must take place in conditions of deep sleep. Thereafter until 5 o'clock in the morning, turn the lungs remove toxins. If your lungs is compromised, you'll be coughing, sneezing, and sweating on the clock. This means, the cleaning process had reached the respiratory tract.
Toward morning, familiarize yourself defecate regularly, to remove food residue found in the colon.
Stay up Vs Cancer
Steve Richard's research is reported by The Lancet Oncology (a medical journal) states, an association of cancer and staying up late. It is also revealed David Spiegel, MD., Which examined the sleep habits.
Two studies are equally conclude, if we do not meet enough sleep, can cause hormonal imbalances that affect the immune system, particularly on the development of damaged cells that should be destroyed by immune cells.
Penjabarannya like this, your metabolism increased in the morning and decrease at night. When someone "forced" to stay awake at night, his body will pump as much blood as possible and encourage the immune system to enhance the immune cells such as T cells (lymphocytes found in white blood cells) and CD4 (immune cell found in lymphocytes).
If this is done continuously, the cycle body is regulated by the brain's biological clock (circadian rhythms) will be reversed, ie from morning to afternoon to evening to morning. This allows the immune system is lowered in the morning where germs and carcinogenic materials scattered in the air due to changes in temperature and wind. And that's when cancer cells undermine the body.