Many people stay up late working or engaging in other activities, sometimes until 2 or 3 a.m., and then sleep in the next morning to ensure they get 7-8 hours of sleep. However, this "night owl" habit alters the body's natural biological clock and poses several health risks.

Depression and low mood are potential consequences of frequent late nights. Increased activity in the evening affects the brain's rest and activity cycles, impairing cognitive function. Thinking and concentration abilities also tend to decline due to the lack of energy and alertness caused by staying up late.

High blood pressure is another risk. If you stay up late and sleep in, the blood pressure exerted on artery walls increases, affecting blood pressure control and potentially leading to serious health issues. To maintain healthy blood pressure, adults should maintain a regular sleep schedule, going to bed and waking up at the same time each day, including weekends. Regular exercise, at least five times a week for 30-60 minutes per session, is also crucial. Stress management and a healthy diet are also important.

Lack of motivation to exercise can also result from insufficient sleep. Staying up late leads to a lack of energy and lethargy the following day, reducing the motivation to exercise. This can lead to weight gain, obesity, and increased risk of inflammation and various diseases.

Difficulty controlling diabetes is another potential consequence. Staying up late disrupts the body's normal rest, causing hormonal imbalances and reducing insulin sensitivity. This disrupts insulin production, increasing the risk of insulin resistance and high blood sugar. People who stay up late also tend to eat late at night, which can increase blood sugar levels, calorie accumulation, and weight gain – all factors detrimental to the health of people with diabetes.

Daytime sleepiness is a common side effect of a disrupted sleep cycle. People with a late biological clock often feel more tired and less alert than those who sleep regularly and adequately. Lack of sleep reduces the time the brain has to rest and recover, impacting concentration, reaction time, and work performance. Daytime sleepiness can also cause workplace and traffic accidents.

Weight gain can also be exacerbated by lack of sleep. Staying up late may lead to increased snacking, especially on high-fat and high-carbohydrate foods. These energy-dense foods are high in calories, contributing to fat accumulation. Insufficient sleep also decreases leptin levels (the hormone that creates a feeling of fullness) and increases ghrelin levels (the hormone that creates a feeling of hunger).

To re-establish a stable biological clock, individuals should go to bed earlier and maintain a consistent sleep schedule. The bedroom should be cool, dark, and quiet. Increased exposure to sunlight helps the brain reprogram sleep and wake times. Consuming foods rich in melatonin can also promote sleepiness.

Anh Chi (Health)