Whether you work night shifts, party till late or have a habit of working late at night, staying up late for any reason can be harmful to your health. The effect of which can be seen not only now but also in old age.
These days, busyness has become another measure of success. Due to this, people are ready to work even after staying awake till late night and have started considering it as a symbol of success. The habit of staying awake late at night may seem common, but it is not at all cool for the body. This habit has a deep impact on your health. Sleep is as important for your physical and mental health as food and water are.
Why some people stay up late at night (Causes of sleeping late at night)
According to physician Dr. OP Rai, there are many reasons for staying awake late at night.
- When the amount of caffeine and nicotine increases in the body, it will definitely affect the body in the form of insomnia. Consumption of tea, coffee or cigarettes affects sleep.
- Blue light exposure is also a cause of insomnia. The blue light emitted from mobile, laptop or TV screens suppresses the melatonin hormone, which prevents sleep.
- Don’t disturb the sleep cycle. Irregular daily routine disturbs the biological clock of the body. Then the person gradually starts becoming a victim of insomnia.
Staying awake till late night can cause obesity and mental illnesses
a study It has been found that the habit of staying up late and sleeping less is common among adolescents (average age 17.5 years), which is due to lifestyle and brain changes. Research also found that less sleep is related to weight gain. This study included 142 adolescents (104 boys and 38 girls). The students were asked questions about their sleeping habits. His height and weight were measured and his health checkup was done.
This made it clear that people who sleep late at night are able to get less sleep. Which affects their weight and body mass index. This can also cause many mental health problems in future.
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According to physician Dr OP Rai, sleeping on time at night has its own benefits. If you fail to complete this, the body will become home to diseases.
Side effects of sleeping late at night
You will feel tired for the whole day
If you stay awake till late and do not get enough sleep, then how will your body get complete rest? For this reason people feel tired throughout the day. It also affects your ability to think and work.
2 Risk of weight gain
Staying awake at night means feeling hungry even after dinner. People with diabetes often eat junk food or snacks when they are hungry. This becomes the reason for your weight gain. Lack of sleep also affects the digestive capacity of the body. This also causes weight gain.
3 Risk of heart diseases
Staying awake till late night increases stress in the body and also disturbs the balance of hormones in the body. This is an open invitation to heart diseases (like high BP).
4 Impact on mental health
Lack of sleep has a direct impact on your mood and mental health. Then it can lead to anxiety and sometimes even depression.
5 Immune system will become weak
Good sleep increases our body’s ability to fight diseases (immunity). If you sleep less every day, your immune system becomes weak. This means that you will become more vulnerable to cold, cough, or other diseases.
6. Effect on memory
Sleep is also necessary for the brain to function properly. When we sleep, the brain is busy organizing our memories and learned things. So keep in mind, if you sleep less then your memory may become weak.
How to control the habit of staying awake late at night (Tips to stop sleeping late at night)
1 Set a bedtime
Doctors have always been saying that one should sleep at a fixed time and wake up at a fixed time. Therefore, make a habit of sleeping and getting up at the same time every day. This will keep your body clock balanced and your body will adopt the same schedule.
2 Do not use your phone before sleeping
The lights emitted from mobiles, TV and laptops weaken the sleep hormone. Therefore, stop using them at least 1 hour before sleeping. Reading a book instead of mobile while sleeping is a better option.
3 Keep dinner light
Eating light is also the secret of good sleep. Dinner should be rich in proteins and vitamins but should be light. This will give rest to the body while sleeping and you will get good sleep.
4. Do not drink coffee or tea at night.
Tea, coffee or energy drinks contain caffeine, which keeps you awake. One should avoid drinking tea or coffee 4-5 hours before sleeping.
5 Exercise every day
Being active throughout the day and doing regular exercise improves sleep. But don’t exercise right before sleeping. This is harmful for health.
6 room environment
The environment of the room also helps you sleep. Therefore, keep the sleeping room quiet, dark and cool. Ensure that the mattress and pillow you are using is clean and comfortable.
Quick tips to avoid late night sleeping
- Reduce smartphone and screen time.
- Relax or read a book before sleeping.
- Set a regular sleep-wake time to maintain good brain health.
- Reduce caffeine and nicotine intake. Avoid tea and coffee.
remember
If you give up the habit of staying up late and get good sleep, you will not only feel more energetic but will also be able to avoid diseases. Therefore, change your routine and keep good sleep on priority.
Also read – Bad Dreams: Are bad dreams spoiling your sleep? So know the reason and solution from the expert.
