熬夜|熬夜的5个恶果！看完第5个，我猜你今晚想早点睡……( 二 ) 熬夜|睡眠

文章图片

当宵夜已经很多了！
这么一看，如果每天熬夜都炸鸡烧烤，长胖真的是意料之中的事情，同时还会增加慢性疾病的风险。
不如多喝点水，勤上厕所，每过1个小时活动一下身体，避免久坐。
如果是长期熬夜，还应注意保证维生素A、维生素D的摄入，多吃深色蔬菜，还可以服用一些维生素B族、维生素D的补充剂。
不过还是希望大家都能摆脱熬夜的习惯，过更健康的生活！
你熬夜的时候都吃什么？
参考资料：（2020.11.23）
[1] Fr?berg, Jan E., et al. "Circadian rhythms of catecholamine excretion, shooting range performance and self-ratings of fatigue during sleep deprivation." Biological psychology 2.3 (1975): 175-188.
[2] Redwine, Laura, et al. "Effects of sleep and sleep deprivation on interleukin-6, growth hormone, cortisol, and melatonin levels in humans." The Journal of Clinical Endocrinology & Metabolism 85.10 (2000): 3597-3603.
[3] Yuan, Ret al, (2016). The Effect of Sleep Deprivation on Coronary Heart Disease. Chinese Medical Sciences Journal, 31(4), 247–253.
[4] Lange, Tanja, Stoyan Dimitrov, and Jan Born. "Effects of sleep and circadian rhythm on the human immune system." Annals of the New York Academy of Sciences 1193.1 (2010): 48-59.
[5] Jiang, Fan, et al. "Effect of chronic sleep restriction on sleepiness and working memory in adolescents and young adults." Journal of clinical and experimental neuropsychology 33.8 (2011): 892-900.
[6] Harrison, Yvonne, and James A. Horne. "Sleep loss and temporal memory." The Quarterly Journal of Experimental Psychology: Section A 53.1 (2000): 271-279.
[7] Backhaus, Jutta, et al. "Impaired declarative memory consolidation during sleep in patients with primary insomnia: influence of sleep architecture and nocturnal cortisol release." Biological psychiatry 60.12 (2006): 1324-1330.
[8] Frenda, Steven J., and Kimberly M. Fenn. "Sleep less, think worse: the effect of sleep deprivation on working memory." Journal of Applied Research in Memory and Cognition 5.4 (2016): 463-469.
[9] Ochab JK, Szwed J, Ole? K, Bere? A, Chialvo DR, Domagalik A, et al. (2021) Observing changes in human functioning during induced sleep deficiency and recovery periods. PLoS ONE 16(9): e0255771.
[10] Cappuccio, Francesco P., et al. "Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies." Sleep 33.5 (2010): 585-592.
[11] Vege, Santhi Swaroop, et al. "Functional gastrointestinal disorders among people with sleep disturbances: a population-based study." Mayo Clinic Proceedings. Vol. 79. No. 12. Elsevier, 2004.
[12] 胡景,杨云生,彭丽华,孙刚,郭旭,王巍峰.北京在校大学生功能性消化不良相关危险因素的调查[J].第三军医大学学报,2009,31(15):1498-1501.
[13] Al Khatib, H K et al. “The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis.” European journal of clinical nutrition vol. 71,5 (2017): 614-624. doi:10.1038/ejcn.2016.201
[14] Maukonen, Mirkka et al. “Chronotype differences in timing of energy and macronutrient intakes: A population-based study in adults.” Obesity (Silver Spring, Md.) vol. 25,3 (2017): 608-615. doi:10.1002/oby.21747
[15] Henson, Joseph et al. “Physical behaviors and chronotype in people with type 2 diabetes.” BMJ open diabetes research & care vol. 8,1 (2020): e001375. doi:10.1136/bmjdrc-2020-001375
[16] Jung, Christopher M et al. “Energy expenditure during sleep, sleep deprivation and sleep following sleep deprivation in adult humans.” The Journal of physiology vol. 589,Pt 1 (2011): 235-44. doi:10.1113/jphysiol.2010.197517