Key Points:
Increased work pressure and irregular schedules in modern society have led to growing sleep disorders, with insomnia and insufficient sleep being common issues.Insomnia primarily manifests in two forms: short-term and chronic. If short-term insomnia is not properly managed, it can evolve into chronic insomnia. For instance, some women experience postpartum depression after giving birth while staying home to care for their children, leading to frequent insomnia due to social disconnection. Others may develop insomnia during menopause if they struggle to adjust. Clinically, it's also common to see middle-aged and elderly individuals experiencing insomnia after retirement due to monotonous lifestyles.◆ Don't Rely on Sleeping Pills for Insomnia
Over 60% of insomnia cases stem from neurological dysfunction, classifying them as functional disorders rather than organic diseases. Treating insomnia requires identifying its root causes rather than relying on sleeping pills or other medications. Never take sleeping pills long-term, as they can lead to dependency. The solution lies in addressing psychological factors. The greatest harm of insomnia arises from the fear it instills and the vicious cycle it creates.
"Some individuals perceive their insomnia as severe, often stating during consultations that they barely slept at all. In reality, this perception can stem from heightened stress creating the illusion of poor sleep, even when the actual duration of sleep is sufficient. Others report dreaming constantly throughout the night, believing their brains never rest. Unless experiencing persistent nightmares, there is no need for alarm."Liu Chuanyu explains that occasional sleepless nights—as long as they don't impair daytime functioning—need not be addressed with sleeping pills. He recommends these approaches to alleviate insomnia: reduce mental stress, engage in regular physical exercise, and increase social interaction. Those with severe insomnia should first seek psychological counseling, then combine it with other treatments.◆Staying up late weakens immunity
Children typically need eight to nine hours of sleep daily, adolescents require seven to eight hours, young adults should aim for at least seven hours, and middle-aged and elderly individuals generally need six to seven hours. Liu Chanyu noted that increasingly more people are sleep-deprived—some due to work or academic pressures, others because of lifestyle habits, and still others due to mental states.
Liu Chanyu emphasized that staying up late impacts both physical health and mental well-being. Those familiar with late nights know prolonged sleep deprivation leads to daytime lethargy and extreme fatigue. Women may experience dull complexions, breakouts, or acne, along with heightened irritability, anxiety, and anger.Chronic sleep deprivation weakens immunity and resistance, making individuals susceptible to various illnesses, frequent colds, and overall physical weakness. ◆ Lost Sleep Cannot Be Recovered Many habitual night owls believe daytime naps can compensate for nighttime sleep loss. In reality, the damage to bodily organs from prolonged sleep deprivation is already established, and daytime napping merely offers a belated remedy. Maintaining a regular sleep schedule remains essential.Liu Chuanyu advises against staying up late whenever possible, especially sudden all-nighters, as irregular sleep patterns are more damaging than consistent late nights. Some may think youth protects them from harm, believing extra daytime sleep can compensate. However, sleep deprivation causes chronic damage that may only manifest after prolonged periods.
Regarding the harm of staying up late, Liu Chuanyu meticulously analyzed several aspects: From 11 PM to 1 AM, the gallbladder meridian is active. Staying up during this time severely damages the gallbladder. This period also marks peak skin metabolism. Without sleep, the skin cannot repair itself, making the corners of the eyes prone to dark circles and crow's feet. From 1 AM to 3 AM, the liver undergoes crucial detoxification.Failure to rest during this period prevents the liver from fully eliminating toxins, potentially leading to facial pigmentation and dark spots over time. From 3 a.m. to 5 a.m., staying awake directly impacts lung function. As the lungs regulate blood distribution to organs, prolonged nighttime activity can cause systemic blood stasis. Sustained disruption may eventually contribute to cardiovascular and cerebrovascular diseases.