6 How to go through the day after staying up all night & bull; hello healthy

Staying up late at night is definitely not healthy. There have been many studies that prove that staying up late is not good for the health of our bodies. But school / campus assignments, work at work, or just social activities with friends sometimes make us stay up late.

In a study recently conducted in South Korea, as quoted by Business Insider, people who stay up late at night are more at risk of developing diseases related to high blood sugar (which can also trigger several other diseases), compared to people who don't stay up late.

Research published in Journal of Clinical Endocrinology and Metabolism , found that people who stay up late have poor sleep quality and various unhealthy habits such as smoking, sedentary habits, and eating late at night. So that those who stay up late have high levels of fat in the blood. Unfortunately, most of those who stay up late are younger or mostly young people.

People who stay up late are 1.7 times more likely to develop type 2 diabetes and metabolic syndrome, which are a number of symptoms including high blood pressure, high blood sugar levels, and too much belly fat and abnormal cholesterol levels, which can co-occur and increase the risk of diabetes and cardiovascular disease other. In addition, people who stay up late are 3.2 times more likely to develop sarcopenia (muscle weakness) than people who don't stay up late, said Dr. Kim.

But what if staying up late is unavoidable, while routine tasks and activities are waiting for the next day? Some of the tips below you can do.

After staying up late can sleep for a while

"The antidote to sleep deprivation is sleep," says Mark Rosekind, Ph.D., a fatigue management expert who also leads the fatigue management program for the National Aeronautics and Space Administration (NASA).

In the Rosekind-led study, pilots on transpacific flights who slept for an average of 26 minutes had a 34% lower deviation in performance and showed half of the signs of drowsiness.

David Dinges, Ph.D., chair of the division of sleep and chronobiology at the University of Pennsylvania says it helps to get even a 10-minute nap. Your brain will quickly move toward the slow waves of sleep.

However, if you sleep longer, which is around 40-45 minutes, you may feel lightheaded when you wake up. This is called sleep inertia and occurs when you wake up from deep sleep.

Drink coffee or other caffeine drinks

Coffee or other energy drinks will increase your sharpness. Most people need about 100-200 mg of caffeine, based on their body weight, according to research by Rosekind.

"It takes about 15-30 minutes for you to feel the effects of caffeine and the benefits will be felt for 3-4 hours. If within a few hours you continue to consume caffeine, your performance will be at a good level, ”said Rosekind.

Living in a place full of light

Your body will work on a cycle of dark and light, so bright light will affect your level of daily alertness, including after staying up late. However, most people will turn off the lights after staying up late to sleep, even though it's best to keep the lights on, or let the sunlight in to keep them on. on .

"Everyone who is getting tired, they often turn off the light," explained Dinges. In fact, if you want to stay awake, stay in a brightly lit room.

Move your body

After staying up late, you should always move your body with small exercises or other activities to keep your blood flowing properly. If you exercise, you will get your muscles and brain working properly. Even increasing your activity or continuing to chat with other people can increase your brain's alertness.

"But if you stop doing your activities or talking, you will feel sleepy again," said Rosekind.

Avoid multitasking after staying up late

Your working memory is disturbed after not sleeping due to staying up late. This means that you can't do a lot of things and have them in mind at one time, or as they are called multitasking . A study of 40 young adults who worked for 42 hours showed a 38% decrease in memory performance capacity.

Know the limits

You can try to wash your face with cold water or open a window or make your room cooler. You will feel better when you shower and dress nicely. But there is no way to deceive your body and mind. No matter how strong or fresh you feel, you will still need normal sleep and that's important.

The good news is, once you know your limits for staying up late, when you finally go to sleep again, you'll sleep deeper than usual, with more slow waves of sleep.

"Better to sleep until you wake up on your own. "That means you can sleep 9-10 hours, which is a real recovery from the time you stay up late," said Dinges.