Staying up late can negatively affect your health and lifespan. Pay attention to this!

What Ha.rm Does Staying Up Late Do to the Bo.dy?

1.  Increased Risk of Obesity

A study from Fuwai Cardiovascular Hospital of the Chinese Academy of Medical Sciences and the Chinese University of Hong Kong surveyed over 136,000 middle-aged and elderly people across 26 countries. The results showed that those who frequently stay up late and have inadequate sleep are at a significantly higher risk of gaining weight. Notably, making up for sleep during the day cannot completely eliminate this risk.

Participants aged 35 to 70, with an average age of 51, were divided into 5 groups based on their bedtime:

• Group 1: From 6:00 PM – 8:00 PM

• Group 2: From 8:00 PM – 10:00 PM

• Group 3: From 10:00 PM – 12:00 AM

• Group 4: From 12:00 AM – 2:00 AM

• Group 5: From 2:00 AM – 6:00 AM

Compared to those who went to bed between 8:00 PM and 10:00 PM, people who went to bed after 10:00 PM had a 20% higher risk of obesity and abdominal fat accumulation. Particularly, those who went to bed after 2:00 AM had a 35% increased risk of obesity and a 38% increased risk of belly fat.

Moreover, the study also pointed out that sleeping less than 5 hours per night could increase the risk of obesity by 27%. Taking naps during the day cannot fully compensate for the damage caused by lack of sleep at night.

Therefore, to protect your health, you should maintain a habit of going to bed before 10:00 PM each night. Don’t let staying up late silently harm your bo.dy.

2.  Staying Up Late Causes 13 Chronic Diseases

A study published in Nature Medicine revealed that inadequate sleep, oversleeping, irregular sleep schedules, or having too little deep sleep can increase the risk of 13 chronic diseases.

These diseases include: high blo.od pressure, depression, sleep disorders, anxiety, hypothyroidism, high cholesterol, obesity, bipolar disorder, gastroesophageal reflux disease (GERD), obstructive sleep apnea, asthma, migraines, and atrial fibrillation.

3.  Lack of Sleep Can Shorten Your Lifespan

Researchers from the Beijing Life Science Institute and the Interdisciplinary Biomedicine Research Institute at Tsinghua University warn that prolonged sleep deprivation not only harms health but can also threaten life.

Specifically, if you don't sleep for 4 consecutive days, your body will enter a state of severe inflammation, potentially leading to a mortality rate of up to 80%.

What to Add to Improve Sleep?

To achieve deeper and higher-quality sleep, you can add the following foods to your diet:

• Whole Grains: Foods like oats and brown rice are rich in B vitamins and fiber, which help stabilize blood sugar, reduce stress, and improve sleep quality.

• Probiotic Foods: Yogurt and fermented foods help balance the gut microbiome, a factor closely linked to sleep.

• Foods Rich in Vitamin D: Vitamin D supports the regulation of the sleep-wake cycle. You can find this vitamin in salmon, mackerel, cod liver oil, and egg yolks.

• Foods Rich in Omega-3: Omega-3 fatty acids are beneficial for the brain and sleep. Add sources such as salmon, tuna, walnuts, flaxseeds, and chia seeds.