People with These 4 Sleeping Habits Should Pay Attention to Cardiovascular Disease!

The American Heart Association (AHA) has included sleep in its ideal cardiovascular health recommendations and recommends 7 to 9 hours of sleep per night.

Can't sleep at night, don't sleep, stay up late staring at the phone screen brush back and forth; Can not get up in the morning, reluctant to part from the bed, the mind echoes of "just lie down for 1 minute"; At noon straight sleepy, do not sleep for a while, on the malaise, dizziness...

More and more people are having trouble sleeping, not getting enough sleep and not sleeping well. Many studies have told us that sleep problems can have profound negative effects on physical health, mental health and public safety, as well as increase the risk of multiple chronic diseases and death. Such as Alzheimer's disease, anxiety, depression, cardiovascular disease, diabetes and obesity.

A recent study published in the Journal of the American Heart Association (JAHA) adds to the growing body of evidence on the importance of sleep to good health. The study showed that four sleep habits -- not getting enough sleep, sleeping more, sleeping frequently during the day and sleeping poorly -- are all harmful to health and increase the risk of cardiovascular disease, including coronary heart disease, stroke, angina pectoris and heart attacks.

The researchers analyzed data from the Swedish Twin Registry (STR), which included 12,268 participants. The average age of the participants was 70.3 years old and 57.4% (7,036) were female.

During the 13-year follow-up period, a total of 4,779 participants developed cardiovascular disease, including 3,251 coronary heart disease and 2,292 stroke. After controlling for other factors, the researchers found that nighttime sleep duration, daytime naps and overall sleep patterns all had an impact on cardiovascular disease. The researchers analyzed a number of ways sleep duration and quality may influence cardiovascular disease.

Such as lack of sleep, poor quality, may lead to insulin resistance, decreased secretion of leptin (a hormone secreted by adipose tissue), increased inflammatory mediators, increased sympathetic nerve activity, circadian rhythm disorders, and so on, which will accelerate the occurrence of diabetes, obesity, atherosclerosis, hypertension and other cardiovascular disease risk factors.

While the effects of daytime naps on cardiovascular disease may be related to sympathetic nervous system activation, which causes rapid increases in blood pressure and heart rate, prolonged daytime naps may lead to slow-wave sleep, but not fully into the normal sleep cycle, thus disrupting the circadian rhythm.

Because the study was observational, it only showed an association between sleep and cardiovascular disease risk, not cause-and-effect. There are also limitations, such as a reliance on participants' recall of sleep data, that may have influenced the findings.

The study concluded that good sleep is critical to maintaining cardiovascular health in older adults. The American Heart Association (AHA) has included sleep in its ideal cardiovascular health recommendations and recommends 7 to 9 hours of sleep per night.

The findings of this study not only add to the evidence linking sleep and cardiovascular health; It was further shown that short or long sleep at night, daytime naps and unhealthy sleep patterns were all associated with cardiovascular disease risk.

The researchers suggest that people should be encouraged to get between seven and nine hours of sleep at night and avoid frequent sleep during the day.

For people who are sleep deprived at night, rather than trying to catch up on sleep by napping during the day, it is better to create a more comfortable sleep environment and adopt healthier sleep habits to get the best amount of sleep at night, such as quiet sleep places; Avoid electronic devices before bed; Don't eat too much dinner too late; Moderate aerobic exercise and a healthy light diet during the day.