睡得少和睡得晚，哪个对身体的伤害大？

Core Viewpoint - Quality sleep is crucial for physical health, and both sleeping late and sleeping less can cause significant harm to the body [1][6]. Group 1: Harm of Staying Up Late - Staying up late can lead to irreversible damage, including increased inflammation levels in the body, which can affect the immune system and lead to chronic low-grade inflammation [3]. - It can cause abnormal fat metabolism and blood sugar regulation, increasing the risk of diabetes and cardiovascular diseases [4]. - Short-term effects include disrupted biological clock, irritability, and gastrointestinal dysfunction, while long-term effects include increased risks of cancer, diabetes, and mental health issues such as depression and anxiety [10]. Group 2: Harm of Sleeping Less - Sleeping less than 6 hours per day can lead to short-term issues like decreased memory and attention, irritability, and weakened immunity [9]. - Long-term consequences include accelerated brain cell degeneration and increased risks of obesity, hypertension, and heart disease [9]. Group 3: Improving Sleep Quality - Wearing socks while sleeping can improve sleep quality, leading to a reduction in time taken to fall asleep by 7.5 minutes and an average increase in total sleep duration by 32 minutes [13][14]. - Using a heavier blanket can increase melatonin levels, promoting better sleep, with studies showing a 30% increase in melatonin concentration in saliva when using heavier blankets [15]. - Soaking feet in warm water before bed can significantly enhance sleep quality, especially for the elderly, when done under specific conditions [17]. - Avoiding phone use before sleep is crucial, as even 8 minutes of screen time can delay sleep onset by an hour due to increased alertness from blue light exposure [18]. - Engaging in specific exercises before bed can extend sleep duration by nearly 30 minutes when performed correctly [23].