It’s already one in the morning, but the new series of “Game of Thrones” haunts you. And what’s wrong with spending another hour in front of the screen while in bed? It turns out nothing good. Staying up late means you’re not just cutting back on your sleep. Exposing your body to light at night can have consequences that you might not even know about. Light suppresses the hormone melatonin, which scientists say sends a signal to the brain that it’s time to sleep, and therefore your sleep is delayed by the TV (and other devices).
I have been an “owl” all my life, the most productive hours for me are after 22:00, but I feel that the “owl” schedule negatively affects my well-being and appearance. Therefore, in order to motivate myself and other “owls” to go to bed at least before midnight, I studied the results of various studies and summarized the adverse effects of going to bed late and using glowing devices at night.
Cân nặng quá mức
“Owls” (people who go to bed after midnight and wake up in the middle of the day) not only sleep fewer “larks” (people who fall asleep shortly before midnight and get up no later than 8 am). They consume more calories. The habits of those who tend to stay up late – short-term sleep, late bedtime and heavy meals after 8 pm – directly lead to weight gain. In addition, The Washington Post reported in 2005 research results showing that people who sleep less than 7 hours a night are more prone to obesity (based on data from 10 people aged 32 to 49).
Vấn đề sinh sản
A review recently published in the journal Fertility and Sterility shows that night light can affect fertility in women due to its effect on melatonin production. And melatonin is a vital hormone for protecting eggs from oxidative stress.
Vấn đề học tập
Late bedtime – after 23:30 p.m. during school hours and after 1:30 a.m. in the summer – is associated with lower grading scores and increased susceptibility to emotional issues, according to the Journal of Adolescent Health study. And research presented at the Associated Professional Sleep Societies meeting in 2007 showed that teens who stay up late during school hours (and then try to compensate for sleep deprivation on weekends) perform worse.
Căng thẳng và trầm cảm
Animal studies published in 2012 in the journal Nature suggest that prolonged exposure to light can trigger depression as well as increased levels of the stress hormone cortisol. Of course, it is difficult to talk about the uniformity of these reactions in animals and humans. But Seimer Hattar, professor of biology at Johns Hopkins University, explains that “mice and humans are actually very similar in many ways, and in particular, both have ipRGCs in their eyes. ). In addition, in this work, we make reference to previous studies in humans that show that light does have an effect on the limbic system of the human brain. And the same compounds are present in mice. “
Deterioration in sleep quality
Falling asleep in front of a computer or TV – that is, falling asleep with light and the presence of light throughout your sleep – shows that falling asleep in front of a computer or television – that is, falling asleep with light and the presence of light throughout your sleep – prevents you from falling asleep deep and sound sleep and provokes frequent waking.