I did some research on staying up late. I hope it will be helpful. In particular , melatonin begins to be secreted 14 to 15 hours after waking up in the morning, and peaks 2 to 3 hours later. " If you wake up at 7am, the peak is around 12am." It's not good to get that late... Please do yoga before sleep in moderation while observing yourself.
Bullet points
-The main causes of staying up late are the slowdown in sleep-wake rhythms and the delay in melatonin secretion during puberty.
- Social factors also have an impact, with club activities, studying, and the use of digital devices prolonging activities until late at night.
- Staying up late at night can increase the chances of being late for school or getting insufficient sleep, making you more likely to accumulate sleep debt .
-The period from adolescence to adulthood is when people are most likely to stay up late or sleep in.
- If you continue to stay up late or sleep in, you may develop delayed sleep-wake phase disorder , making it difficult to correct your rhythm on your own.
- There is a high incidence of co-occurrence with orthostatic intolerance , so it is important to consult a doctor early.
- The habit of sunbathing after waking up in the morning is recommended to maintain a sleep-wake rhythm.
- It is important to eat breakfast , and skipping it can lead to staying up late or sleeping in too late.
- Improve the quality of your sleep by incorporating moderate exercise into your daily routine, and limit screen time to less than two hours .
- Strenuous exercise before going to bed and using digital devices in the bedroom should be avoided as they may reduce the quality of your sleep.
References:
・Sleep Guide for Health Promotion 2023 [3.8MB] (partially revised on May 14, 2024)
https://www.mhlw.go.jp/content/001254003.pdf