Brother Jian said that the heart review version | focus on sleep and care for the heart

Hello! I am Liu Jian

Today is the 130th issue that Jian Ge said to accompany you

A person spends one-third of their life in sleep, and good sleep is an important part of a healthy lifestyle. But, did you know? Sleeping too much or too little, and regularity of sleep, are all closely related to heart health.

Length of sleep & risk of cardiovascular disease

The study found that for every hour of sleep shortened, the risk of cardiovascular disease increased by 6% and the risk of coronary heart disease by 7% compared with those who slept 7 hours a day, while for every hour of sleep, the risk of cardiovascular disease increased by 12% and the risk of coronary heart disease increased by 5%[1].

In addition, those who regularly change their time to sleep change by more than 90 minutes, doubling their risk of cardiovascular events than those who fall asleep at almost the same time (within 30 minutes), while those who sleep a lot one day and sleep little the next day (more than 2 hours) are also more likely to develop coronary heart disease, heart failure, and stroke [2].

Sleep and heart health are closely related because sleep gives your heart and vascular system the necessary rest. When you go into deep sleep, your heart rate and blood pressure gradually drop, while in REM sleep, your heart rate, breathing rate, and blood pressure will rise and fall due to the effects of dreams. Nighttime changes in these indicators promote cardiovascular health.

If you don't sleep enough or sleep poorly, your blood pressure may not drop normally at night, and your body will release more stress hormones during the day, which can increase the risk of heart disease.

8 tips for sleep aids

According to this, the National Institutes of Health has summarized 8 tips that can help improve sleep[3], please refer to:

1) Morning and evening work and rest should be regular. Whether it's a weekday or a weekend, it's best to go to bed and get up at the same time. Lying in bed on the weekend does not make up for the lack of sleep during the week, but it will increase the difficulty of getting out of bed on Monday morning.

2) Do not exercise before going to bed. Daily exercise is best not to choose 2 to 3 hours before bedtime, try not to play mobile phones, computers and other electronic products before going to bed, you can take a hot bath, and then, read a book or listen to music.

3) Pay attention to the diet at night. Eating too much or drinking too much water at dinner will affect sleep, and try to avoid drinking coffee, strong tea, chocolate and other caffeinated drinks or foods at night to avoid difficulty falling asleep. Small amounts of alcohol may help with relaxation, however, heavy drinking can reduce deep sleep and even inhibit nocturnal breathing.

4) Don't take a nap after 3 o'clock. Napping at noon can make up for sleep, but taking a nap too late will also affect falling asleep at night.

5) The sleeping environment should be appropriate. If your room is noisy, the light is strong, the bedding is uncomfortable, or the temperature is too high, it will affect the quality of your sleep. The room temperature is 17 ~ 20 ° C, and the comfortable bedding can promote a good night's sleep.

6) Sleep well in the sun. Experts recommend that you move in natural light for at least half an hour a day to help you sleep.

7) Can't sleep don't lie in bed. If you lie in bed for 20 minutes and can't sleep, try getting up and walking around the room and doing some breathing gymnastics, but don't increase the physical and mental burden.

8) Always sleep badly should be treated. If you often have trouble falling asleep, sleep too long, or feel tired during the day even if you sleep enough, you should seek medical help.

Hopefully, the above advice will help you get a good night's sleep and protect your heart health.

Today's content is finished, and the next issue is more exciting.

Heart health knowledge is in "Jian Ge Says Heart"

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