Young people are increasingly trading their health for late-night work and entertainment and ending up with consequences like sleep disorders, reduced productivity and long-term health risks.
Nam, a programmer for a multinational technology company, works from 10 p.m. to 4 a.m. due to time zone differences.
To synchronize his work with colleagues and clients in the U.S., the 27-year-old from Ho Chi Minh City stays up at night.
His day typically starts at 10 a.m. and his work begins in the evening. He participates in online meetings, writes code, fixes bugs, and deploys projects, often working until 3 a.m.
Then he winds down by browsing social media, watching movies or listening to music before going to bed at 4 a.m.
The subversion of his circadian rhythm results in memory loss, difficulty concentrating and lethargy during the day. He has also gained weight, and his skin has darkened and developed acne.
He says: “It was not until now that I realized the harm of staying up late; I might need to consider changing my job if I don’t want my health to deteriorate further.”
Mai Anh, 22, admits she is a “TikTok addict.”
The bright phone screen at night has become a familiar sight for her. From 10 p.m. every day she immerses herself in short videos, from funny clips to trendy dances and life hacks.
It is often 3 a.m. by the time she turns off her phone.
She sleeps only three to five hours a night, always waking up tired, sluggish and unable to focus on work. Though she is fully aware of the negative effects of staying up late, the allure of TikTok makes it hard for her to stop.
“I know it is not good, but just a little scroll each night turns into a habit,” she says.
In Vietnam, the “night owl” lifestyle is becoming increasingly popular, especially among young people.
The development of technology, work and study pressures and the appeal of nighttime entertainment are causing many young people to stay up late.
This is not happening only in large cities but also in rural areas, where young people now have easier access to the internet and online entertainment, according to Dang Nhat Tam, deputy head of the general internal medicine department at HCMC’s Nguyen Tri Phuong Hospital.
Scientists refer to those who prefer staying up late and sleeping in as “night owls” for obvious reasons.
Studies show that night owls tend to feel very energetic at night but sluggish in the morning.
Due to disruption of their natural rhythms, their biological clocks are completely reversed, leading to deterioration of health, a weakened immune system and frequent illnesses.
One of the main consequences is sleep disorders, which cause memory problems, difficulty concentrating and reduced work efficiency. This prolonged issue also increases the risk of diseases such as cancer, stomach disorders, asthma, chronic obstructive pulmonary disease (COPD), kidney, liver, and musculoskeletal conditions, and immune system-related diseases.
Associate Professor Dr. Nguyen Anh Tuan, head of the digestive surgery department at the 108 Military Central Hospital, says sleeping late is a major cause of obesity, hormonal imbalances, slowed metabolism, increased appetite and impaired blood sugar balance.
Staying up late causes the body to use blood sugar inefficiently, leading to fat accumulation and an increased risk of type 2 diabetes.
Lack of sleep not only causes dark circles under the eyes but also damages the skin due to lack of moisture and reduced pH levels.
Poor sleep quality limits the production of growth hormones and inhibits collagen production, causing the skin to lose its firmness and become prone to acne and irritation.
Scientific evidence also shows that circadian rhythm disorders are linked to moodiness, anxiety and depression. While most people feel refreshed and energetic in the morning, “night owls” experience a poor mental state in the morning, which only improves by evening.
Their sleep-wake cycles are disrupted, with sleep often being too long or too short.
Sleeping less than seven hours or more than nine hours a day also increases the risk of stroke, particularly brain hemorrhages.
A proper sleep cycle allows the body organs to rest, recharge and prepare for the next cycle.
To improve sleep, experts suggest balancing work and rest, maintaining a regular sleep schedule, relaxing with books or music, choosing a comfortable and quiet place to sleep, and adjusting the temperature and lighting.
It is important to limit phone and electronic device use before bedtime, avoiding screen time at least 30 minutes before sleep, and refraining from work-related stress and keeping a relaxed mind.
A healthy, balanced diet with nutritious foods, avoiding overeating at night or consuming stimulants that disrupt sleep, can also help.
Regular physical activity promotes better sleep quality. Regular health checks help detect any underlying issues early.
If sleep disorders occur, it is essential to consult a doctor or sleep specialist for diagnosis and treatment.
Self-medication should be avoided, as it can lead to dependence and complications.
In some cases patients may not need medication, and just adjusting habits and reorganizing life can significantly improve sleep.
If sleep disorders stem from underlying conditions, treating the root cause is crucial, doctors advised.
