"Go to bed at 1 o'clock, get up at 7 o'clock, drink millet in the ICU, go to bed at 3 o'clock, get up at 7 o'clock, the king of hell praises your body, go to bed at 7 o'clock, get up at 7 o'clock, open your eyes and lie to yourself" What kind of circle is this? It must be dark circles under the eyes.
Today, staying up late has become the new normal for many young people. The harm is far more than lack of sleep. It can be said that it is unknowingly "feeding" large cancer cells. Hurry up and forward it to the family group @ those young people! 01 Staying up late and cancer: the neglected "invisible killer"
Sleep is a repair process of the human body, which can restore spirit and relieve fatigue. About one-third of a person's life is spent in sleep. Good sleep is one of the three health standards recognized by the international community, and too short, too long or poor sleep will affect health. Staying up late often may cause immune dysfunction, biological clock disorders and other problems. What's more, staying up late for a long time can also cause cancer.
In July 2023, a research team from Tongji Hospital affiliated to Tongji Medical College of Huazhong University of Science and Technology published a study on sleep habits, sleep time and cancer risk in the well-known journal Cancer. The study shows that short sleep increases the risk of cancer. Compared with those who sleep 7-8 hours a day, people with a total sleep time of less than 7 hours have a 69% higher risk of cancer. In addition, compared with people who sleep 6-8 hours at night, people who sleep less than 6 hours at night have a 41% higher risk of cancer.
The International Agency for Research on Cancer (IARC) has long listed "circadian rhythm disorder" as a class 2A (meaning "likely carcinogenic") carcinogenic factor. Many studies have confirmed that compared with people who sleep 7-8 hours regularly every day: the risk of breast cancer: the risk of night shift workers (≥3 years) is increased by 40%; the risk of prostate cancer: the incidence of those who fall asleep after 23:30 for a long time is 1.8 times; the risk of colorectal cancer: adenoma (precancerous lesions) of those who sleep for <6 hours The incidence rate increased by 50%.
02 Why does staying up late "feed big" cancer cells?
Melatonin "Strike":
Nocturnal light inhibits melatonin secretion, which is a natural "anti-cancer guardian", which can regulate the immune response and have anti-inflammatory effects. The reduction of melatonin caused by staying up late is closely related to the increased risk of cancer.
DNA repair "downtime"
Staying up late disturbs the biological clock, resulting in significant changes in the expression level of more than 700 genes, causing rhythmic genes such as CLOCK and PER2 to strike or mess up, resulting in a 30% decrease in cell repair efficiency.
The immune system is "paralyzed"
The immune cells in your body clean up cancer cells every day. After sleep deprivation, the activity of natural killer cells (NK cells) is reduced by 40%, allowing cancer cells to take advantage of it.
03 The "help" signal released by the body after staying up late
After staying up late for a long time, the body will issue these alarms, suggesting that the biological clock has been seriously disordered:
Continuous fatigue
Still sleepy after sleeping for 8 hours (abnormal cortisol rhythm);
Metabolism abnormality
Morning fasting blood sugar >6.1mmol/L (decreased insulin sensitivity);
Increased anxiety and depression (5-HT secretion disorder);
Menstrual disorder
Female FSH/LH ratio is abnormal (hythalamus-pituitary axis disorder);
Early warning of cancer
Gastric acid reflux at night, bitter mouth in the morning, and unexplained weight loss. If the above symptoms occur, it is recommended to screen thyroid function and tumor markers (such as CEA, CA199, etc.) as soon as possible. In addition, if you have difficulty falling asleep + daytime dysfunction for more than 1 month, and there are unexplained weight loss/pain/bleeding and other alarm symptoms, you need to go to the hospital in time.
03 "Gold" Sleep Plan
Fall asleep 1 hour before the peak of melatonin secretion
Falling asleep between about 22:00-23:00 can maximize its antioxidant and cancer-inhibiting effects;
Make sure to sleep for 7-8 hours
It contains 3-4 complete sleep cycles, so that the brain can complete memory consolidation and internal organs can complete metabolic repair;
Avoid "garbage sleep"
Fragmented sleep refers to intermittent and incoherent sleep. ( Such as using mobile phones before going to bed) will interfere with deep sleep, resulting in waking up many times at night, and it is difficult to completely repair the damage caused by sleeping for a long time.
Tips for optimizing sleep environment: bedroom brightness <10lux (equivalent to 1 candle), temperature 16-20℃;
Behavior: Stay away from blue light for 90 minutes before going to bed (let melatonin be secreted 1.5 hours in advance), put down your mobile phone, read and wash;
Food: For dinner, you can eat foods containing natural melatonin, such as cherries, bananas, pumpkin seeds, etc.;
Remedy: When you have to stay up late, you can take a nap for 20 minutes before 15:00, and supplement vitamin B12 in an appropriate amount to improve your biological clock.
04 Early bed is "the cheapest anti-cancer drug"
Instead of waiting for the body to turn on the red light before seeking help from the doctor, it is better to "invest" in sleep from today. Remember: 122:00-23:00 to sleep is the "cost-effective king" to reduce the risk of cancer; 2 30 minutes of nap can offset some of the harm of staying up late (but cannot replace night sleep); 3 Before going to bed, 6 do not do not: strenuous exercise, eat, be emotional, excessive use of the brain, play with electronic devices, drink strong tea and coffee...
