Read This If You Regularly Go To Bed After 1 A.M.

When you stay up until the wee hours of the morning, you probably don’t feel too good.But new research suggests that in addition to waking up groggy, staying up late can actually damage your mental health.

In a recent study published in Psychiatry Research, experts analyzed sleep and health data from 73,888 people in a UK biobank.Those who regularly went to bed after 1 a.m. were more likely to experience mental health disorders, such as depression and anxiety, than those who went to bed before 1 a.m.

Studies have found that whether subjects are usually early risers or night owls (which is also known as your sleep type) – going to bed after 1 a.m. can take a toll on people’s mental health.In fact, night owls who went to bed after 1 a.m. were most likely to suffer mental health effects.Those who go to bed before 1 a.m. have the lowest number of people diagnosed with mental health disorders.

The study has some limitations: most of the participants in the British biobank were white and middle-aged or older, said Dr. Indira Gurubagavatura, a professor of medicine in the department of sleep medicine at the University of Pennsylvania, who was not involved in the study.

They determine your sleep type through a single question, although they do use a validated question.But usually the way we assess early riser or late riser type is through a more detailed questionnaire with more detailed questions.This means that in this study, it may not be entirely accurate whether people are truly early risers or night owls.

In addition, the researchers relied on mental health diagnostic data added by physicians.In addition, the researchers relied on mental health diagnostic data added by physicians.

Sleeping late can have many negative effects on your mental health as well as your overall health.

Generally speaking, if you don’t go to bed until 1am or 2am, then you probably won’t wake up until a couple hours after the sun rises.And you don’t go to bed until a couple hours after the sun goes down, so I think this issue …… with the environment’s inconsistent day/night cycle could pose a problem.

It’s important for our bodies to receive strong signals from the daytime, and the morning sun communicates this.If you’re not receiving these signals or receiving mixed signals, it can cause problems with your biology, which can also affect your brain.

The authors also mention that there are a number of brain-related mechanisms in addition to circadian rhythm disorders.The more active you are at night, the more impulsive and maladaptive behaviors you have.There are mechanisms in the brain related to behavior, impulses, and inhibitions …… These things tend to decrease when you wake up longer and later, so this may also be related to poor mental health.

Certain brain functions are more susceptible to sleep deprivation than others.

For example, maybe you can chew gum, talk, and walk, but the frontal lobe of the brain is vulnerable to sleep deprivation.The frontal lobe is responsible for many of our brain’s functions, including mood and emotion regulation.

As a result, our ability to suppress our emotions (i.e., our ability to exercise self-restraint) is impaired in the presence of sleep deprivation or late nights.It then leads to more negative emotions, more anxiety …… because the higher brain functions that regulate those emotions are more sluggish.

What about those who must go to bed after 1 a.m. (such as shift workers)?

This can sound quite frustrating, especially if your job requires you to go to bed after 1 am.Both experts say there are steps you can take to minimize the negative effects of sleeping late and get more sleep.

Napping is the first step.”There is a type of snoozing called strategic snoozing, which occurs during shifts when you know you’re in a slump, it’s hard to stay awake and your eyes will close.It can be very effective to use this time to snooze if you can,” says Gurubagavatura.

“There’s also what’s known as an early nap.That is, you want to be as well rested as possible before your shift begins,” Gurubhagavatula says, noting that it’s best to limit naps to 20 to 30 minutes.

Another strategy for night shift workers, says Lehrer, is to “receive bright light at appropriate times during working hours if possible.This can be artificial light, such as light boxes for people with seasonal affective disorder …… They are very bright and do have the effect of reducing fatigue and improving mood.”

It’s also important to follow a specific eating schedule.”Maintaining a daytime-oriented eating schedule is also useful and may help with mood.Simulated night shift work has demonstrated this.People in the lab eat during the day and their moods improve better than those who eat at night,” Lehrer said.

Having a cool, dark, quiet bedroom can also help you get a better night’s sleep, two experts say.

Beyond that, if you can’t seem to get the recommended seven to nine hours of sleep, Gurubhagavatula says it’s important to realize that you may be suffering from a sleep disorder.In this case, seeing a sleep specialist is a good idea.

“I think most people are now beginning to understand that even though we think of sleep as a perk, it is actually essential.Sleep is a physiological necessity,” says Gurubagavatara.”We cannot live without it any more than we can live without air, food and water.”