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The Impact Of Insomnia And Night Owl Lifestyle On Young People's Health

The Impact Of Insomnia And Night Owl Lifestyle On Young People's Health

Insomnia is something no one wants. However, part of the daily routine also leads to insomnia, especially the "night owl" lifestyle but still has to wake up early according to the social time zone of young people. The lack of sleep affects many aspects, the biggest of which is our health.

Are night owls really that bad?

What is persistent insomnia? Is staying up late at night the cause of this problem? Read on to find out.

harmful effects of prolonged sleep loss
Late work is a characteristic of night owls< /span>

Every individual has a different biological clock depending on his or her lifestyle. "Night owls" are people who have a habit of working and studying late at night and often get up very late the next morning. People often have a negative attitude to this and often give a bad label to night owls.

Lucky for our true night owls: It's completely normal if your body tells you to, according to research of Dr. Michael J. Breus. It's important that you feel productive and that your hours of sleep are guaranteed.

If you are lucky enough to work in a company with late hours of operation (about 10:00 - 19:00), congratulations because your working hours are not affected. enjoy. However, today's social time zone mostly still works in the office hours (8h00 to 17h00). If you have to get up early to follow this cycle while still wanting to stay up late as a habit, sleep disturbances will occur and insomnia will cause you many problems.

Reasonable sleep for young people

According to Sleep Foundation site research, adults should sleep 7-9 hours/day for best health.

mute covid-19
Adults should sleep 7-9 hours/day

Here is the body's timetable when we fall asleep:

  • 23h00 - 1h00: This is the time when toxins are excreted by the liver, it should be done while sleeping.
  • 1h00 – 3h00: The time when bile excretes toxins.
  • 3h00 – 5h00: Time to excrete toxins in the lungs.
  • 5:00 – 7:00: The large intestine excretes toxins. The first thing you should do when you wake up is to go to the toilet to "flush" these toxins out of the body.
  • From midnight to 4:00 a.m. is the time when the bone marrow produces blood, it is necessary to sleep soundly, should not stay up late.

Effects of prolonged sleep loss seriously affect health

A prolonged stay up late can lead to insomnia. You will have difficulty falling asleep, not being able to sleep deeply, waking up in a tired state. This is a sleep disorder and it seriously affects your health.

There are many unpredictable effects of prolonged sleep loss

Mental Health

Making psychological disturbances: According to the Ministry of Health, when sleep deprived, the brain will have negative reactions. It often leads to confusion, irritability, stress, etc. Normal things that are just a little bit out of the ordinary, such as your mother asking and caring too much can also make you frustrated. This not only exhausts you but also those around you.

Getting slower: The signals your body sends can be slowed down, reducing coordination your. Looking at a book forever, you will understand what the book says.

At risk of depression, autism: Sleep loss causes a decrease in neurotransmitters that regulate the mind human condition. You will no longer be sad to do the things you love and gradually lose faith in the people around you. This is considered one of the worst effects if you have insomnia.

cang thang vi covid-19
Health is greatly affected by the harmful effects of insomnia

Physical Health

Weight gain: This is a harm that people who are losing weight do not want at all. When lack of sleep, the organs cannot take care of the inherent functions of the body, making calories unable to be consumed, increasing fat accumulation.

Immunodeficiency: Sleep deprivation has been shown to lead to impaired immune function, including poorer response for vaccines. This is extremely worrying in the current Covid-19 context.

Other medical problems: Insomnia can cause cardiovascular diseases, diabetes, hormonal abnormalities, ...

Sexual Health

Insomnia also affects sex.

Reduced libido: Research shows that, in both men and women who don't get enough sleep, lower libidos and less interested in sex,.

Lower testosterone levels: Men with sleep apnea - a disorder in which difficulty breathing leads to disrupted sleep period - also tends to decrease testosterone.

Difficulty conceiving: Frequent interruptions in sleep can make it difficult to conceive due to decreased secretion of reproductive hormones.

Solutions to help young people get a good night's sleep

In the context of the stressful situation of the Covid-19 epidemic in Vietnam, we are forced to work from home. Besides the negative effects, this is also a good opportunity to deal with insomnia. Sleep hygiene is one of the good natural ways to help you improve your sleep.

insomnia due to covid-19

Overcome insomnia when working from home - work from home

Form a habit of getting enough and punctual sleep

“Chaos often breeds life, and order breeds habits.” - Henry Brooks Adams

You should aim for 7-9 hours of sleep per day. It is best to sleep before 23h00 and wake up at 7:00am, you will feel more loving life and full of energy to welcome a new day.

You should make it a habit to sleep on time regardless of whether you work from home or not. This will help your biological clock work smoothly and become healthier.

Stand up! Don't sit anymore

With the nature of office work, even though you work from home, you still have to use the computer for many hours continuously. Meanwhile, regular exercise and movement can help promote good quality sleep.

A few simple exercises for young people while working from home:

  • After focusing on working for 30 minutes, you should stand up and do light exercise for about 3-5 minutes to help the muscles are relaxed.
  • Exercise in the morning and late afternoon: These are the times when your brain is not active. Therefore, you should take advantage of 15 - 30 minutes during this time to practice sportsmanship.

Limit blue light from electronic devices

Continuous activities with phones, computers,... will greatly affect your health. You should try reading a book or simply listening to a podcast that can reduce the amount of time you look at screens to avoid insomnia.

Creating the ideal sleeping environment

The ideal sleeping environment is a place:

  • Moderate room temperature 20 - 23 degrees Celsius.
  • Make sure it's quiet, free from noise and annoying noises.
  • The bedroom needs to be a bit dark.
  • Use a suitable, comfortable, cool mattress and pillow.
insomnia during the covid-19 epidemic

Create an ideal sleeping environment that makes it easier to fall asleep< /i>

Try to arrange a space that makes you comfortable when getting ready for bed.

With fully supportive design, cool and airy in each material, those who are facing insomnia can try the product duo experience. products Original mattress and Pillow Niu to improve my condition. Hopefully, through this article, you will be able to find a way to overcome the harmful effects of sleep loss and live more positively, especially in the midst of the Covid-19 epidemic, which is more stressful than ever.

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