我们总说 “熬夜伤身”，却总把它当成一句无关紧要的提醒，直到某天熬到一半，心脏突然 “咯噔” 一下，像漏了一拍，又像多跳了一下，才隐约有点慌：这到底是怎么了？会不会有危险？

In today’s fast-paced society, staying up late is a common habit for many, but frequent or extreme late nights carry hidden heart-related risks, which often manifest through subtle warning signs.



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熬夜带来的风险远不止是第二天没精神，它还可能成为心源性猝死的“导火索”。而且，这种风险并非毫无预兆，身体其实早就通过各种信号向我们发出警告，只是常常被我们忽视。

那么，熬夜到什么程度身体会受不了？熬夜后是否可以补救呢？

出现这些情况，赶紧休息

专家表示，熬夜本身未必会直接导致猝死，但它会让猝死风险飙升。如果出现以下4种情况，必须立刻停下手中的事，赶紧休息。

① 连续3天以上，每天睡不足4小时

相当于让心跳在高速档连续运转72小时，心脏每跳一次，心肌细胞就会经历一次收缩与舒张的磨损。

正常睡眠时，心肌细胞能得到40%的修复，而当人体缺觉时，修复几乎停滞。

Sleeping less than 4 hours per day for more than 3 consecutive days: It is equivalent to making the heart operate continuously in high gear for 72 hours. With each heartbeat, myocardial cells undergo wear and tear from contraction and relaxation.

During normal sleep, myocardial cells can achieve 40 percent repair, but this recovery process almost comes to a halt under sleep deprivation.



② 通宵24小时后不补觉

曾有实验记录，健康成年人通宵后血压会剧烈升高。此时哪怕只爬一层楼，都可能让心脏的负荷突破极限。

Staying up all night (24 hours straight) without catching up on sleep: Experimental records show that healthy adults’ blood pressure rises sharply after pulling an all-nighter. Even climbing just one flight of stairs at this time may exceed the heart's load limit.

③ 长期每天睡不够6小时

如果长期每天睡眠不足6小时，再叠加高血压、糖尿病等慢性病。这些疾病本身就会损伤血管内皮，熬夜会让血液中的炎性因子增多，如果再叠加高血压、糖尿病等会损伤血管内皮的慢性病，加速斑块形成，随时可能破裂堵塞血管。

Chronically sleeping less than 6 hours per day: If you consistently get less than 6 hours of sleep daily, combined with chronic diseases such as hypertension and diabetes, the risks multiply. These diseases themselves damage the vascular endothelium. Staying up late increases inflammatory factors in the blood, and when combined with such chronic conditions, it accelerates plaque formation, which can rupture at any time and cause a blockage.



④ 熬夜+白天高压工作/运动

熬夜后交感神经本身处于亢奋的状态，若再被工作的压力、崩溃的情绪、剧烈的运动等刺激，去甲肾上腺素会瞬间飙升。

Staying up late and high-pressure work/intense exercise during the day: The sympathetic nervous system is already in an excited state after staying up late. If further stimulated by work pressure, overwhelming emotions, intense exercise, or other factors, norepinephrine will surge suddenly.

熬夜时心脏“咯噔”一下危险吗？

熬夜时心脏突然“咯噔”一下，原本“咚—咚—咚”的心跳变成了“咚—咚咚—咚”……这是什么情况？

专家表示，心脏工作时，提前出现一次跳动，这种现象称为早搏，是一种最常见的心律失常。

早搏分功能性与病理性两种：

功能性：常见于中青年人群中，大多数功能性诱因不明，往往在情绪紧张、激烈运动、过度劳累、酗酒等外因刺激下诱发。

病理性：早搏过于频繁，且伴有心慌、胸闷等情况，动态心电图显示每24小时有一两万次甚至更多，严重影响日常生活。

Functional Premature Beats: These are common in young and middle-aged people. In most cases, the cause of functional premature beats is unclear, and they are often induced by external stimuli such as emotional stress, strenuous exercise, excessive fatigue, or heavy drinking.

Pathological Premature Beats: These occur excessively frequently and are accompanied by symptoms like palpitations and chest tightness. Dynamic electrocardiogram shows 10,000 to 20,000 or even more occurrences within 24 hours, which severely impacts daily life.



熬夜后三个方法补救

① 及时补觉 (Timely sleep supplementation)

有些人熬夜后大脑仍处于兴奋状态，难以入睡。即使如此，也建议躺在床上休息，因为人躺卧时，代谢会减缓，能够避免身体透支。

Some people find it hard to fall asleep after staying up late because their brain remains in an excited state. Even so, it is advisable to lie in bed and rest, as metabolism slows down when lying down, which can prevent physical exhaustion.



② 清淡饮食 (Light diet)

熬夜后，早餐的营养补充最重要。尽量吃富含B族维生素和蛋白质的低热量食物，如藕粉、低脂牛奶泡麦片、绿色蔬菜、水果等，少吃高糖、高盐、油炸食物。

After staying up late, nutritional supplementation at breakfast is most important. Try to eat low-calorie foods rich in B vitamins and protein, such as lotus root starch, oatmeal with low-fat milk, green vegetables, and fruits. Avoid high-sugar, high-salt, and fried foods as much as possible.



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③ 适量运动 (Moderate exercise)

白天补觉后，精力充沛的情况下，可以适量运动。上班期间，每隔半小时起身活动一下，踮踮脚，做几个金鸡独立、深蹲，几分钟即可。此外，八段锦、太极拳等舒缓的运动也有助缓解疲劳。

If you feel energetic after catching up on sleep during the day, you can do moderate exercise. During work, get up and move around every half hour—tiptoe, do a few single-leg stands or squats. Just a few minutes of activity can help. In addition, gentle exercises like baduanjin and tai chi can also help relieve fatigue.



健康是人生的宝贵财富。今晚，放下手机，早点睡觉吧。

编辑：李金昳

实习生：冯芸

来源：央视新闻 生命时报 科普中国