"Why is it so cold all of a sudden?" Aunt Wang felt a chill hit her, she closed her eyes, trying to dispel the chill with sleep.
Three hours later, Aunt Wang's son came to her room, however, he found that his mother was no longer breathing.
The ambulance arrived quickly and paramedics rushed to the rescue, but it was too late.
The family was grief-stricken, and they didn't understand how Aunt Zhang, who was usually quite strong, could pass away suddenly?
The doctor explained to Aunt Wang's son: It turned out that Aunt Zhang died of a heart attack. And the cold she felt that night was one of the signs before the heart attack.
1. Subverting cognition: Harvard research overturns the "8-hour sleep theory"!
The Harvard research team published a study in the American College of Cardiology, presenting five sleep habits that are conducive to physical health, one of which is "7-8 hours of sleep per night", which makes many people question whether the "8-hour sleep theory" is correct.
A study of 320,000 adults in JAMA Network Open also explains the relationship between sleep duration and mortality.
The study, which lasted for 14 years, showed that among men, 8, 9 and 10 hours of sleep were associated with an increase in all-cause mortality by 9%, 18% and 43%, respectively, compared with 7 hours, and women had a similar result, with an increased risk of death for those who slept 1 hour more or 1 hour less than those who slept 7 hours per night.
In fact, going to bed too early is not good for the body, and sleeping too late is just as harmful.
According to a study published by a research team from Fudan University in the journal Nature, the optimal sleep time for the human body is 7 hours, and when the sleep duration is insufficient or more than 7 hours, it may cause cognitive decline and even harm people's mental health.
In addition, the study in Brain Communications included the European Longitudinal Cohort Study for the Prevention of Alzheimer's Dementia, a study that analyzed sleep quality/efficiency, and showed that sleeping less than 7 hours may increase the burden of Alzheimer's pathology in people without cognitive impairment.
It has been proven that 7 hours of sleep is the most suitable "golden time", and it is more beneficial to rest according to your physical condition.
2. The study found that it makes sense that sleeping irregularly and aging faster?
New research has revealed that regular sleep patterns have a significant impact on slowing down aging.
A study published in the August 2023 issue of the journal Sleep Health noted that people with a stable sleep routine were younger in terms of biological age.
The study analysed 6,052 adults with an average age of 50 years to examine indicators such as when they fell asleep and woke up, how long they slept, how much sleep they had, how efficiently they slept, and assessed their biological age through blood samples.
The results showed that participants with large fluctuations in sleep duration increased their biological age by an average of 0.63 years, and those who fell asleep irregularly experienced an average increase in biological age by 0.74 years. In contrast, those with stable sleep habits had a 9-month slower rate of biological aging.
Maintaining a regular sleep schedule has many benefits for physical and mental health:
Boosts the immune system: Getting enough sleep helps boost the immune system, making you more resilient to illness and infection.
Promotes good health: Regular sleep helps maintain a normal metabolism and reduces the risk of chronic diseases such as obesity and type 2 diabetes.
Improves mental state: A good night's sleep can help reduce symptoms of anxiety and depression, improve emotional stability, and make you more pleasant and positive during the day.
3. If there is a disease in the body, sleep should be warned first! Don't ignore the 4 abnormalities of sleep
Good sleep is the guardian of physical and mental health, while bad sleep is a monitor of physical condition. When the following 4 discomforts occur frequently while sleeping, it may be a sign of disease, so you should pay attention to it!
1. Chest pain
It is important to pay attention to it when there is a dull pain in the chest. Clinically, cardiovascular disease can cause chest pain, and lung cancer can also cause chest pain because cancer cells attack the nerves and muscles of the chest.
2. Night sweats
Be wary of frequent night sweats at the right temperature, and seek medical attention if you get up wet in the morning.
3. Limb hemp
Unilateral numbness in the hands and feet may be a sign of cerebral infarction, and if the numbness in the hands and feet is frequent and lasts for a long time during sleep, it is important to keep an eye on it.
4. Unilateral drooling
Involuntary drooling while sleeping may be due to cerebral vascular blockage, and the lack of oxygen in the brain will affect the cortical brainstem and disrupt the function of the sublingual, resulting in symptoms such as drooling, crooked mouth and slanted eyes.
4. Do 4 things before going to bed and master the secret of healthy sleep
Xu Yixiao, a psychiatrist at the First Affiliated Hospital of China Medical University, gave intimate advice:
Don't take a long lunch break
A midday nap can help you regain your energy, but don't take more than 20-30 minutes to prevent sleeping too long and affecting your sleep quality at night.
Relax and unwind
Do relaxing activities before bed, such as listening to soft music, taking a hot bath, and taking deep breaths, so that your body and mind are ready for sleep.
Put down your phone
These electronic devices emit blue light and make your brain mistakenly think it's daytime, so turn them off an hour before bed to let melatonin naturally secrete and help you fall asleep.
Create a comfortable environment
Make your sleeping environment comfortable and quiet, and adjust the temperature to the right level, so that you can sleep more soundly.
Resources:
[1] "People who sleep like this age 9 months earlier than others!, not staying up late!", China Medical Tribune.2023-12-23
[2] "Sleep with this habit, beware of the body will slowly "stink"!", Tencent Medical Codex.2023-12-22
[3] "Large-scale studies show that sleeping between 10 and 11 p.m. is the healthiest for the heart".
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