New discovery of scientists: 4 sleep increases the risk of cardiovascular disease

Occupying one -third of sleep in a lifetime is an important way to recover the spirit and physical strength of human beings.

Earlier, a large -scale study of 500,000 people in my country and 10 years of follow -up has found that sleep problems not only torture people's physical and mental factors, but also independent risk factors for cardiovascular disease.

Recently, a study published in the "Journal of the American Heart Association" (JAHA) has added new evidence to the importance of sleep to physical health:

Not enough sleep, sleeping too much, frequent nap during the day, poor sleep quality, increase the risk of cardiovascular disease such as coronary heart disease, angina pectoris, and myocardial infarction.

Four sleep increases the risk of cardiovascular disease

Research in a total of 12268 participants, counting their basic information such as age, gender, height, weight, and weight; marriage status, smoking status, diet, and physical activity; Coronary heart disease, stroke and other cardiovascular disease family history information.

In addition, the researchers also collected the sleep information of the participants, including night sleep time, sleep type (night sleep type or early up), as well as snoring, insomnia, drowsiness during the day (nap).

If the 5 sleeping indicators of the participants meet the following standards, the score is 1, and the dissatisfaction is 0 points:

◇ Night sleep time: 7 ~ 9 hours

◇ Sleep type: Early rising type

◇ snoring situation: never or very little

◇ Insomnia: never or very little

◇ Sathery during the day: never or rarely

The total score of 4 ~ 5 is health; 2 ~ 3 points are medium health; 0 ~ 1 point is unhealthy.

After eliminating the impact of other factors, the researchers found that night sleep time, frequent sleep during the day, and overall sleep mode will affect the risk of cardiovascular disease.

Cardiovascular disease and sleeping time

Compared with people who sleep at night 7 to 9 hours:

People who sleep <7 hours, the risk of cardiovascular disease, coronary heart disease, stroke, angina pectoris, and myocardial infarction increased by 14%, 17%, 13%, 14%, and 22%;

People with sleep time ≥10 hours have increased the risk of cardiovascular disease, coronary heart disease, stroke, and myocardial infarction of 10%, 10%, 11%, and 13%respectively.

Compared with people who have no habit during the day:

Sleeping time> Thirty minutes of people, the risk of cardiovascular disease, coronary heart disease, stroke, angina pectoris, and myocardial infarction increased by 23%, 22%, 23%, 30%, and 16%, respectively.

Compared with people who are healthy (4 ~ 5)::

People with unhealthy sleep mode (0 ~ 1 point) have risks of cardiovascular disease, angina pectoris and myocardial infarction, respectively increased by 22%, 39%, and 30%;

People with medium health (2 ~ 3 points) of sleep mode have increased the risk of cardiovascular disease, coronary heart disease, stroke and angina pectoris of 6%, 6%, 25%, and 9%, respectively.

How does sleep affect cardiovascular vessels

Whether it is active insomnia or passive insomnia, biological rhythm will be disrupted.

Insufficient sleep will further lead to sympathetic nerve excitement. Increasing the secretion of catecholamine in the human body, the promotion of inflammation reactions, leading to the occurrence and development of cardiovascular diseases such as hypertension, coronary heart disease, heart failure, and arrhythmia, and increasing the relevant cardiovascular events The incidence rate.

For patients with cardiovascular disease, not sleeping well will cause recurrence of the condition and even aggravate the condition.

Taking hypertension as an example, sleep is self -repairing the body. The shorter the sleep time, the more likely it is to suffer from hypertension.

Studies have shown that lack of sleep in adolescents will increase the risk of hypertension by 150%; people aged 35 to 55 will sleep less than 6 hours, and the risk of hypertension will increase by 56%.

At the same time, continuous hypertension can hurt the heart and the brain, aggravate the burden on the heart, leading to myocardial hypertrophy, and the symptoms of cardiac function such as enlarged heart and dyspnea.

6 things help you sleep well

Both patients and patients with cardiovascular disease need to ensure sufficient and high -quality sleep.

There is a comfortable interval for sleep

Sleeping too much or too little is not conducive to heart health. Generally speaking, adults are best to ensure 7 to 8 hours of sleep every night.

Adjust your sleeping attitude

Night is a dangerous moment of cerebrovascular disease in the center of the day. People with bad hearts can properly raise their lower limbs when they sleep, making it slightly higher than the heart level, which is conducive to improving microcirculation.

Cultivate pre -bed habits

About 1 hour before going to bed, replacing compulsory sleeping behaviors with specific behaviors, such as washing, soaking your feet, listening to some soothing and soft music, darkening the indoor lights, and then going to bed when you were sleepy.

Do not do things that have nothing to do with sleep in bed

If you ca n’t sleep in bed for 20 minutes, you should leave the bedroom, do some simple activities, and sleep when you sleep, do n’t do things that have nothing to do with sleep on the bed.

Try to fix the time to get up

Sleep as much as possible to getting up and getting up, as well as the same weekend. Be wary of bad habits of "don't sleep at night, can't afford daytime".

If you stay up all night the night before, don't delay the time of getting up to compensate for sleep, you can "repair" for half an hour in the afternoon.

Learn to relax yourself

Meditation before bed helps the whole body to relax and regulate sleep. For example, "Righteous thoughts": You can choose a comfortable posture and focus on breathing, which is also a way to confront stress.

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