Who lives longer, the "night owl" or the "early bird"?

This is an automatically translated article.

Staying up late is a common habit in many people's daily activities. However, this is a habit that is extremely harmful to your health and life. So, is it good to wake up early and why should you get up early?

1. How does staying up at night affect health?

1.1. Immune system decline Night is the time when the body needs rest to regenerate energy after a long day of activities. Staying up late at night causes a lack of energy, causing fatigue and reduced resistance, making the body's ability to fight off diseases reduced. Therefore, people who have the habit of doing "night owls" will often get diseases related to microorganisms such as flu, pneumonia, ..
1.2. Risk of cardiovascular disease According to an analysis published in the European Heart Journal, people who stay up at night with a short sleep duration of less than 5 hours and a sleep duration longer than 9 hours have been shown to have an impact on cardiovascular disease. negative for heart health. Therefore, even if you stay up late and sleep in in the morning, you still have the same risk of cardiovascular disease as people who don't get enough sleep, especially coronary heart disease or stroke.
1.3. According to the AASM Sleep Report, people who stay up late and don't get enough sleep have higher rates of cancers such as breast cancer, colorectal cancer, and prostate cancer. taller than the average person.
1.4. Memory loss and reduced thinking ability Statistics show that people with the habit of staying up late will suffer from memory loss 5 times higher than the average person without this habit. According to the physiology of the body, the evening is when the brain rests to process and store the information of that day. When staying up late too much, the brain will work continuously leading to fatigue, making the ability to remember and process situations will be impaired the next day.
1.5. Digestive system disorders The stomach has a regenerative and restoring activity of mucosal cells at night when you have fallen asleep. Staying up late will make the stomach more active and secrete more gastric juice, causing stomach ulcers. On the other hand, for people with a history of stomach problems before, this will be an aggravating factor. In addition, staying up at night to work or watch movies in a state of stress will stimulate and aggravate stomach diseases.

1.6. Effects on skin health Night time is when skin cells will rest and increase their regenerative activity at a higher rate than during the day. Staying up at night will make this activity happen erratically, affecting the function of the skin, causing dry skin, premature aging, acne,...
In addition, the skin around the eyes is the original area. Sensitive, staying up late makes poor blood circulation to this area causing dark circles and puffiness, which greatly affects aesthetics.
1.7. Affects eyesight When we stay up late, it means that our eyes will not be able to rest after a tiring working day. Using electronic devices that emit blue light such as computers or mobile phones will make your eyes more regulated, causing eye pain and eye strain. In addition, this light is of a nature that can penetrate the layers of the eyeball and reach the fundus causing damage to the retina. Over time, it accumulates to cause macular degeneration and can lead to blindness. Macular degeneration is recognized as being at risk of rejuvenation and blue light is one of the reasons that promote this condition.
1.8. Risk of obesity Studies on people who stay up late to study or work have reported that they will tend to eat more at that time due to consuming too much energy of the body. This is one of the risks of obesity if this state of eating late at night is prolonged.

2. Why should wake up early for better health?

2.1. More Time When you decide to go to bed on time and wake up early in the morning, you will have more time to prepare everything for the day. You can sit at the desk to finish the rest of your work with a clear state of mind, from which the work progress is also more assured instead of having to do "night owls" and yawn.
2.2. Healthier body Like the natural law of life, man will start working at sunrise and rest his body when the sun goes down. Working against this and against the body's biological clock will upset the immune system and reduce its ability to fight disease.
2.3. Emotional balance Waking up early and ready to welcome the new day will make your body more relaxed and stable instead of having to stay up late and wake up with a sluggish state.
2.4. Enjoy the Morning Early risers take some time for themselves to enjoy the sunrise. You can leisurely prepare breakfast and sit down to catch the sun's rays with a warm cup of coffee than rush to wake up and get ready for work right away.

3. How to set up sleep properly?

Although waking up early will be much more beneficial, but if not done correctly, it can cause as harmful as staying up at night. For example, if you go to bed at 11 pm and choose to wake up early at 4 am, it is completely harmful to your health due to lack of sleep.
Therefore, you need to get enough sleep with a period of 7 to 9 hours per night and maintain this habit for a long time, from which the body will establish a fixed biological clock for you. . If you go to bed at 10 o'clock every day and wake up at 6 o'clock every day, after a while you will get used to this mode of living.
People who get enough sleep each day have a lower risk of obesity than those who sleep less. It can also enhance memory and establish creative thinking.
Some studies have proven that sleep quality is closely related to human life expectancy, people who sleep 5 hours a night are likely to die earlier than those who sleep 8 to 9 hours.
It can be seen that waking up early will bring more health benefits than staying up at night. However, you should also balance the biological clock so that you can get enough sleep, ensure good health and clear memory.

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Reference source: webmd, healthline