The Health Costs of Sleep Deprivation: In-Depth Analysis of the Dangers of Overwork, the Value of Naps, and Precise Repair Methods for Night Owls [i]

Only during sleep can the body's cells repair their structure and store energy [i]. Losing sleep means losing health [i]. Increasing evidence suggests that sleep deprivation is linked to a higher incidence of diabetes and heart disease [i]. Preschool children need 10-12 hours of sleep, while adults should sleep 8 hours [i]. Sleep deprivation is even more harmful to adults, essentially depleting their health [i]. More than 100,000 traffic accidents in the United States each year are related to insufficient sleep of drivers [i]. In addition to sleeping at night, a midday nap is also essential [i]. There is a proverb about midday naps, such as "A midday nap is better than anything an immortal would do" [i]. Studies have found that humans have three peak sleep times: 9 a.m., 1 p.m., and 5 p.m. [i]. It has been proven that midday naps can relax the brain and various systems of the body, and are a positive measure to prevent heatstroke in summer and autumn [i]. In some areas where midday naps are common, the incidence of coronary heart disease is much lower than in countries where midday naps are not practiced, which is related to the fact that midday naps can soothe the cardiovascular system [i]. Midday naps are especially important in the summer when the days are long and the nights are short [i]. During a person's second sleep period (around 1 PM), the liver needs rest. Taking a short nap to replenish energy is beneficial for improving afternoon efficiency and overall health [i]. Outdoor workers should avoid the hottest hour of midday and take a short rest [i]. "Working at sunrise and resting at sunset" is the most scientific rule, but many people have stayed up late due to work [i]. Staying up late is harmful to health because the body's adrenal cortex hormones and growth hormones are secreted at night [i]. The former ensures muscle development, while the latter delays aging [i]. Therefore, the best sleep time of day is from 10 PM to 6 AM [i]. How should people who frequently stay up late take care of themselves? Dinner should account for 30% to 50% of the total calories and can include high-protein foods [i]. On the basis of ensuring sufficient energy, sufficient intake of high-quality protein, inorganic salts, and vitamins should be ensured [i]. Eating more foods rich in vitamin A, such as carrots and pork liver, can improve the adaptability of those who stay up late to dim light and prevent visual fatigue [i]. In addition, it is important to replenish calories appropriately. Dried fruits such as peanuts and cashews are very suitable nighttime foods, as they are rich in protein, vitamin B, and vegetable oil[i]. If you feel tired while staying up late, you should do some gymnastics or go outdoors for activities[i]. Be flexible with your sleep schedule: close your eyes and rest for a while on your way home from work, or take a nap during your lunch break at work[i]. After staying up late, remember to take a short nap the next day at noon[i]. The principle of remedy is to suggest that you return to your original sleep schedule. No matter how late you go to bed the next day, be sure to get up at the same time. Do not sleep in bed for long periods during the day; only take short naps while lying down. This will gradually help you fall asleep earlier[i]. There are also techniques to staying up late to keep your body healthy[i].