For city dwellers, burning the midnight oil is all too common. However, this habit can disrupt the secretion of melatonin and growth hormones, leading to poor sleep quality, weakened immunity and hindering the body’s repair process. Inadequate sleep may even increase the risk of cancer cell growth!

Doctors point out that insufficient melatonin secretion can affect sleep quality and immunity, leaving one vulnerable to illnesses and even cancers. Melatonin is also a powerful antioxidant that can help defend against damage from free radicals. Without enough melatonin production, your cells are more prone to ageing faster.

The immune system of the human body is responsible for clearing harmful cancer cells. If you aren’t getting enough sleep, your immunity and its ability to eliminate cancer cells will weaken, leading to their proliferation. American research has discovered that women working night shifts for three days a week have a doubled risk for breast cancer. Similarly, Japanese research has found that sleep deprivation causes a 3.5 times higher risk for prostate cancer.

If you really have to stay up late, these 4 tips can help you:

1. If you only need to stay up late for 1-2 nights, you can nap for 80-100 minutes from 2-4 p.m. or nap for 2 hours after dinner, and then stay up until 2-3 a.m.

2. You should also pay attention to nutrient absorption during late-night hours. Avoid consuming foods with carbohydrates at night as they can trigger swings in blood sugar and induce drowsiness. Eating foods rich in protein such as milk and meat is the best way to fuel your all-nighter.

3. Keep yourself warm when working at night and prevent your core body temperature from dropping to delay the onset of sleepiness.

4. Avoid doing strenuous activities during late-night hours to prevent increasing your core body temperature. But a few stretching exercises that enhance blood circulation can help you fall asleep faster after burning your midnight oil and boost your energy for the next day.

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