Dr. Nguyen Huy Hoang, a member of the Vietnam Undersea and Hyperbaric Medicine Association, explains that many perceive sleep as inactivity, yet it is a period of intense brain activity. The habit of staying up late and sleeping little is like a silent poison, causing the brain to age prematurely.

Sleep deprivation impairs memory and disrupts nerve signal transmission, resulting in poor concentration, slow reactions, and reduced creative thinking. Individuals often experience irritability, anxiety, loss of behavioral control, and have a higher risk of depression. Inadequate sleep elevates cortisol, the stress hormone, in the evening, suppressing the immune system and fostering inflammation. It also disrupts insulin production, increasing the risk of obesity and type two diabetes.

The practice of catching up on sleep on weekends after a busy week is widespread, particularly among young adults. However, this is not an optimal solution and can harm health. This "sleep debt repayment" does not fully mitigate the damage from chronic sleep deprivation; it disrupts the circadian rhythm, causing fatigue, sluggishness, depression, and impaired alertness. Staying up late and waking late hinders a fresh start to the week. Furthermore, internal organs like the liver and kidneys detoxify most effectively after 22h, especially during deep sleep. Adequate sleep during this period is crucial for rest and toxin elimination.

Sleep disorders impair memory and concentration, impacting daily life and work performance. When prolonged, this condition also increases the incidence of cancer, gastric issues, asthma, COPD, kidney, liver, musculoskeletal diseases, and immune system disorders.

Young people suffering from sleep disorders face a higher risk of reduced productivity and impaired concentration. Sleeping less than 7 hours or more than 9 hours daily also elevates the risk of stroke, particularly brain hemorrhage.

Illustration: Parade

The doctor advises adults to aim for 7 to 9 hours of sleep each night and be asleep before 23h to maximize the body's natural detoxification processes. "Go to bed and wake up at the same time each day, including weekends, to maintain a stable biological clock", the doctor states.

Incorporate antioxidant-rich foods such as berries (blueberries, raspberries), cruciferous vegetables (broccoli, kale), and nuts (walnuts, almonds). Consume Omega-3 rich fish like salmon, mackerel, and tuna at least two times weekly to support nerve cell membrane elasticity and reduce brain inflammation. Reduce intake of refined sugar and saturated fats found in fried foods.

Exercise for at least 150 minutes weekly enhances brain oxygenation and stimulates nerve growth factors. Relaxation therapies, such as massage and warm foot baths, alleviate nervous tension.

Regular health check-ups help detect abnormalities early. When experiencing signs of sleep disorders, seek advice from a doctor or sleep specialist for a proper diagnosis and suitable support strategies.

Thuy An