Why do you get more tired when you sleep during holidays? Intensivist explains: It turns out he failed to do "4 things"
When you are busy with work and side jobs on weekdays and have relatively little sleep time, should you use holiday sleep to restore your energy? Dr. Huang Xuan, an expert in critical care medicine, said in the community that moderate sleep supplements are indeed beneficial to boosting the spirit, but wrong sleep supplements will cause “the more you sleep, the more tired you will be” and will also affect your daily routine. In order to prevent holiday sleep from becoming the culprit of menstrual chaos, it is recommended that the public should develop 4 habits that will be more helpful for a good night’s sleep.
What are the health benefits of catching up on sleep during the holidays? Can it actually reduce the risk of obesity and fatty liver?
Dr. Huang Xuan pointed out that a study in the “Journal of Sleep Research” found that taking a break during holidays has the opportunity to offset the health risks associated with sleep deprivation due to work, including the threat of sudden death; a 2019 study published in “Current Biology” Studies have shown that catching up on sleep during the holidays can improve cognitive functions, including attention, memory and decision-making.
In addition, literature published in “Sleep Medicine” in 2020 shows that catching up on holiday sleep can reduce stress and anxiety levels; a Korean study published in “Annals of Hepatology” shows that catching up on holiday sleep can reduce obesity, fatty liver risk and Risk of abnormal liver function. Research suggests that catching up on sleep during holidays may help avoid hormonal disorders in the body and reduce fat accumulation, but catching up on sleep in retaliation may be harmful to health.
Can’t catching up on sleep make up for lack of sleep on weekdays? Study reveals: Revengeful sleep increases cardiovascular risk
The above-mentioned studies all believe that catching up on holiday sleep can have specific positive effects on health, but unfortunately, catching up on sleep cannot completely make up for lack of sleep on weekdays. Dr. Huang Xuan explained that an American study published in “Current Biology” found that catching up on holiday sleep is not enough to make up for sleep loss during the week. Instead, it may lead to decreased insulin sensitivity, an increased proportion of snacking after meals, and metabolic problems. Negative impact. The study authors also said that catching up on sleep during holidays will disrupt the biological clock, causing a “yo-yo effect” when losing weight, making it difficult for subjects to lose weight.
Not only that, a European study published in the journal “Sleep” tracked the sleeping habits and mortality of 43,880 respondents for 13 years and found that those who slept less than 5 hours a day and slept for more than 1 hour on holidays had a higher mortality rate. , 1.52 times that of those who sleep 7 hours a day. Research suggests that retaliation for sleep may increase the risk of cardiovascular disease and other chronic diseases.
Why do you get more tired when you sleep during holidays? Intensivist explains: It turns out he failed to do “4 things”
In any case, going to bed early on weekends and maintaining a regular bedtime routine may be the most helpful for improving sleep quality. Dr. Huang Xuan said that developing regular sleep habits on weekdays is the key to high-quality sleep. You also need to pay attention to the following things when catching up on sleep during holidays:
Retaliatory catch-up sleep should be avoided. Catch-up sleep on weekends has only short-term benefits, and the extra holiday rest is not enough to make up for the sleep damage during the week. Therefore, keeping a consistent sleep schedule may be a better option.
Increase sleep time appropriately. If you don’t get enough sleep at ordinary times, you can increase your sleep time during holidays, but don’t make up for it with revenge, just increase your sleep time appropriately.
Maintain a stable sleep schedule. Maintaining a fixed sleep schedule every day, even on holidays, should be as consistent as possible. This can help the body maintain normal biological rhythms and avoid affecting sleep quality.
Take a moderate nap during the day on weekdays. If you need to catch up on sleep, daytime naps on weekdays may be more effective than catching up on weekend sleep. The best time to take a nap is in the first half of the afternoon. Taking a nap too late may lead to insomnia at night. In addition, naps are only effective in the short term. If you rely too much on naps and don’t get enough sleep at night, you will still be unable to get back on track.
In general, Dr. Huang Xuan pointed out that catching up on sleep on weekends may have specific benefits for the body, but it cannot completely make up for the lack of sleep on weekdays. If you need to catch up on sleep, daytime naps may be more effective than catching up on weekend sleep. If you choose to catch up on sleep during the holidays, you can improve your sleep quality through the following 5 tips:
Maintain a relaxing atmosphere before bed and avoid watching television or using electronic devices.
Drink a glass of warm milk or warm water before going to bed.
Do some light exercise before bed, such as walking or yoga.
Maintain a fixed sleep time before going to bed, and don’t go to bed late even on holidays.
Don’t stay in bed on holiday mornings. Waking up early can make you more energetic.
Source:
“Scientific Research on Holiday Sleep” - Dr. Huang Xuan
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