Staying overnight

Staying up late and working overtime can seriously affect your health.

Research shows that insufficient sleep combined with long hours at work leads to long-term health problems:

⚠️ Heart Problems: A higher risk of coronary heart disease and stroke.

⚠️ Cancer: Increased rates of breast, colorectal, and prostate cancer, especially among night-shift workers.

⚠️ Mental Health Issues: Greater likelihood of anxiety, depression, and related conditions.

⚠️ Metabolic Disorders: Hormonal imbalances may lead to obesity, diabetes, and similar issues.

⚠️ Accelerated Ageing: Constant long working hours can make you appear and feel older.

In addition, your body loses key nutrients needed for recovery and proper functioning. These include:

✅ Antioxidants: Sleep loss reduces important antioxidants like glutathione, which protect your cells. 

✅ Vitamin C: Crucial for maintaining glutathione levels.

✅ B Vitamins (B6, thiamine, folic acid): Important for energy production and brain function.

✅ Calcium and magnesium: Both work together to promote muscle relaxation and improve sleep quality.

✅ Vitamin D: Deficiency in vitamin D is linked to sleep disturbances.

✅ Other Minerals: Iron, zinc, and selenium are also important.

Proper nutrition and targeted supplements can help restore these nutrients, support your immune system, and improve overall wellbeing.

References:

Everson, C. A., Laatsch, C. D., & Hogg, N. (2005). Antioxidant defense responses to sleep loss and sleep recovery. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 288(2), R374-R383.

Gao, Q., Kou, T., Zhuang, B., Ren, Y., Dong, X., & Wang, Q. (2018). The association between vitamin D deficiency and sleep disorders: a systematic review and meta-analysis. Nutrients, 10(10), 1395.

Mhaidat, N. M., Alzoubi, K. H., Khabour, O. F., Tashtoush, N. H., Banihani, S. A., & Abdul-razzak, K. K. (2015). Exploring the effect of vitamin C on sleep deprivation induced memory impairment. Brain Research Bulletin, 113, 41-47.

Tardy, A. L., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. (2020). Vitamins and minerals for energy, fatigue and cognition: a narrative review of the biochemical and clinical evidence. Nutrients, 12(1), 228.

Zhang, Y., Chen, C., Lu, L., Knutson, K. L., Carnethon, M. R., Fly, A. D., ... & Kahe, K. (2022). Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep, 45(4), zsab276.