More and more doctors are warning on social networks about the negative health consequences of this Go to sleep after 11:00 p.m.. From sleep disturbances, more stress, hormonal imbalances, or even a tendency to gain weight, these are just some of the effects mentioned by Dr. Sarah Marin that can happen in just a month if you do not have good sleep hygiene.
“Don’t fall asleep after elevenOr this will happen to you within four weeks,” the specialist warned in a video clip she posted on social media.
And so, The first week “You feel a little more irritable and more tired,” two effects that may not seem serious at first glance, but Marin warns of “Your body is already starting to suffer“It lowers melatonin, which is the sleep hormone, and increases cortisol, which is the stress hormone.” The doctor notes that this equates to a “bad mood” and “more cravings.”
In the second week, growth hormone, also called the “hormone of youth,” decreases and muscle recovery is reduced In children it affects growth“.
A week later, as Sarah Marin explains, “You The brain really starts to suffer“Under normal circumstances, at night, the brain is active glymphatic system, “It works like a broom that removes all the garbage and toxins you secrete during the day,” says the doctor. However, none of this happens if you sleep after 11:00 p.m. “If you go to bed late, it won’t be as active, and your brain eventually eats itself” by destroying healthy neural connections.
In the fourth week, “the brain goes into complete disarray,” he says: “Leptin goes down, and it no longer satisfies you, and ghrelin goes up, and you feel hungrier and hungrier. You eat more, especially sugar and fat, and You start gaining weight without even realizing it“, he points out.
As if that wasn’t enough either It seriously affects microorganisms. “Lack of sleep changes the bacteria that regulate your immune system, digestion, and mood,” he points out.
Finally, the doctor shared with her followers Five tips To sleep better which has scientific evidence:
- Don’t go to bed after 11:00 p.m.“Your body produces melatonin and growth hormone, which is key to repairing tissues and regulating metabolism,” he explains.
- Ideal temperature To sleep at a temperature of 18-20 degrees Celsius and complete darkness.
- Screens off an hour ago Before bed, because “blue light delays sleep.
- Eat dinner early and lightbefore 9:00 p.m.
- There are some Useful supplementsMagnesium bisglycinate, L-theanine, ashwagandha, and extended-release melatonin.
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