Children often go to bed late, what will happen in the end? Reminder: In addition to getting shorter, there are 5 consequences waiting
01
Qiangqiang is 5 years old this year and is only 95cm tall, which is a bit shorter than children of the same age. His mother took him to the hospital for examination, and the doctor gave a diagnosis: short stature in children . After inquiring about Qiangqiang's life, the doctor judged that the reason for the substandard height may be poor sleep quality.
It turned out that Qiangqiang would stay up late every night with his parents, sometimes watching dramas with his mother , sometimes playing games with his father, and often going to bed after 12 o'clock.
02
Another child, 8-year-old Tongtong, was also taken to the hospital by her mother for examination. Tongtong's height is only 125cm, short and thin. After inquiries, the doctor found that Tongtong had to study very late every day. In addition to school homework, she also had to complete extra-curricular readings. She went to bed after 11 o'clock almost every day, but got up early the next day to study.
Did you know that the harm caused by children sleeping at night may be difficult to "make up" when they grow up.
1. Staying up late really makes people grow taller!
Medically, if the height of a child is more than 2 standard deviations lower than the average height of the normal population of the same age, the same sex, and the same race, or is shorter than 97% of the people , it can be initially diagnosed as short stature . Doctors also help diagnose by measuring bone age.
There are many factors that contribute to short stature in children, such as idiopathic short stature, abnormal growth hormone, hypothyroidism, systemic delayed puberty, and chromosomal disorders. Among them, the lack of growth hormone is the main reason .
There are many factors that affect the secretion of growth hormone, and long-term lack of sleep is one of them. Studies have shown that the secretion of growth hormone is different when people are asleep and awake. The peak of its secretion occurs 1 hour after falling asleep, and 50% of the growth hormone is secreted during deep sleep.
**The quality of sleep also affects the secretion of growth hormone. Children with breathing disorders are mostly light sleepers , and the secretion of growth hormone will also be greatly reduced.
Second, in addition to becoming shorter, there are also these hazards
In addition to affecting the height development of children and adolescents, lack of sleep can also cause many harms.
1. Memory decline
When there is insufficient sleep, Aβ protein deposition in the human brain increases, which may increase the risk of cognitive impairment. Long-term lack of sleep can also lead to memory loss. A study published in the journal Science found that adequate sleep can "clear" memory caches, creating new memory "spaces", making the brain healthier and maintaining the ability to learn and remember.
2. Easier to gain weight
Endocrinologist Zhou Jiaqiang said that when staying up late, the level of " leptin " that controls satiety in the body will decrease, and hunger will increase, which will greatly increase people's appetite and consume high-fat and high-sugar foods. Once you take in too many calories, you can easily gain weight.
Long-term sleep deprivation may activate food-related reward areas in the brain, leading to overeating and obesity, according to research in the medical journal Sleep.
3. Increased risk of heart disease
When people stay up late, they will be in a state of stress , and the body will continue to secrete hormones such as adrenaline, resulting in abnormal vasoconstriction. Long-term lack of sleep can make people feel anxious and tense , which may worsen the condition of high blood pressure. If you have arrhythmia, atrial fibrillation and coronary heart disease and other diseases, but also increase the risk of cardiovascular accidents.
4. Decreased vision
Yang Yongsheng, deputy chief physician of the Department of Ophthalmology, Eye Hospital of the Chinese Academy of Chinese Medical Sciences, pointed out that when we stay up late, we need to overload our eyes for a long time, which will lead to vision loss over time. Some people also have problems such as eye pain, dryness, and swelling, which may induce diseases such as keratitis, conjunctivitis, and fundus macular edema.
5. Depression
Long-term sleep deprivation increases the risk of anxiety and depression. A study in the Journal of Psychiatric Research found that among adolescents, insomnia was associated with anxiety and depression throughout life, and that they had a causal relationship with each other.
3. How long does it take to sleep to be healthy? A table tells you
How much sleep should we sleep every day for our physical and mental health?
According to the recommendations of the National Sleep Foundation, the ideal sleep time for different ages is as follows. You can refer to and adjust it yourself.
Fourth, adhere to 4 things every day, the effect is comparable to sleeping pills
Here are some tips you can use in your daily life to improve your sleep quality, and they work for kids and teens too!
1. Create a good sleeping environment
The sound, temperature, humidity, smell, light, etc. in the environment will affect the quality of sleep. It is recommended to minimize light and sound disturbances and choose a well-supported and comfortable mattress with quality pillows and bedding. Keep away from mobile phones, computers and other electronic devices half an hour before going to bed, and do not bring things that are not related to sleep to the bed.
2. Do not consume alcohol and caffeine before going to bed
Avoid alcoholic or caffeinated beverages, such as coffee, tea, sparkling wine, etc., before bedtime, which can make people high and make it difficult to fall asleep. If you want to drink something before going to bed, you can drink a cup of hot water or warm milk to make your body and mind feel peaceful and relaxed, and promote emotional stability. Tryptophan in milk can also promote the secretion of melatonin, which is good for sleep.
3. Soak your feet or take a hot bath before going to bed
Soaking your feet in hot water or taking a hot bath before going to bed can not only promote blood circulation, relieve muscle fatigue, but also make the body temperature drop to promote sleep.
4. Meditate or breathe deeply before bed
Before going to bed, you can do relaxation exercises, such as meditation, deep breathing, etc., focusing on imagination, breathing and muscles, which can not only adjust the mind, relieve stress, relax the body and mind, but also make it easier to fall asleep. If you have poor sleep, it is recommended to find a way to relax that suits you and practice it every night .
All in all, the impact of children's poor sleep is not only height, parents should help children develop good work and rest habits, ensure sleep time, and avoid staying up late!
References:
[1] Xi Yinghong. Does staying up late to play on the phone grow taller? It's true. The whole people are true, 2016-08-05
[2] Norimoto, Hiroaki, Makino, Kenichi, Gao, Mengxuan, et al. Hippocampal ripples down-regulate synapses[J]. SCIENCE,2018,359(6383):1524-+.
[3] Sleep more and sleep less! The correct sleep time, see here! .Medical Endocrinology Channel, 2020-07-21
[4] People's Health Publishing House, "Live Health - Immunity is a Good Doctor"
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