How long do you sleep every day, the lowest risk of heart disease, stroke and death?

What effects does sleep have on cardiovascular system? With this doubt, Dr. ha consulted a lot of literature and shared some of his achievements with you
1、 Sleep deprivation is really short-lived
Recently, the famous “cell” magazine published research, through animal experiments proved that sleep deprivation can lead to the accumulation of reactive oxygen species (ROS) in the intestine, leading to a series of stress reactions in the body, and ultimately lead to the shortening of animal life.
2、 Sleeping 7-8 hours every night is the most beneficial
Recently, JAMA published a population cohort study, which included more than 50000 healthy adults with no history of atrial fibrillation, myocardial infarction, stroke, etc. the baseline age was 52.5 years old.
The study found that sleeping 7-8 hours a night was the most beneficial, with the lowest risk of cardiovascular events and death.
3、 Sleeping less than five hours is the most harmful
In contrast, people who sleep less than 6 hours, 6-7 hours, 8-9 hours and more than 9 hours per night have an increased risk of first cardiovascular event or death by 24%, 8%, 32% and 45%, respectively;
For people who sleep less than 5 hours, they have the highest risk of cardiovascular events and death!
4、 Sleep too much, sleep too little, are harmful to the cardiovascular system
This year, a new study released by the American Heart Association 2020 annual meeting also confirmed the above conclusion
Too much or too little sleep is harmful to the heart. People who sleep 7-8 hours a night have the lowest risk of heart disease or stroke.
In this study, more than 1000 ordinary residents in Greece were included, and they were divided into three groups according to their sleep time
① Normal sleep (7-8 hours)
② Longer sleep (more than 8 hours)
③ Less sleep (6-7 hours)
④ Little sleep (less than 6 hours).
The study showed that the risk of carotid plaque formation in the long sleep group and the little sleep group increased by 54% and 39%, respectively;
People who sleep 7-8 hours a night (normal sleep group) have a significantly lower risk of atherosclerosis and lower risk of cardiovascular disease and stroke.
5、 Irregular sleep also increases the risk of cardiovascular disease!
This year, a five-year follow-up study published in JACC shows that irregular sleep patterns can double the risk of cardiovascular disease for middle-aged and elderly people!
The study included nearly 2000 patients with no previous history of cardiovascular disease, and conducted a five-year follow-up, and found that compared with people who sleep regularly, people who sleep most irregularly have more than doubled the risk of cardiovascular disease.
Researchers believe that the impact of sleep on cardiovascular disease risk may be related to circadian rhythm and metabolic abnormalities.
6、 If you don’t sleep well, you’ll get fat
In addition to the above effects, a recent study published in the Journal of the American Heart Association shows that women with lower sleep quality are likely to eat more calories and unhealthy foods in their daily diet.
Research shows that people with poor sleep quality are more likely to eat more calories, sugars, unhealthy foods with saturated fatty acids, and less healthy foods (such as whole grains, dairy products, etc.).
For people who are very difficult to fall asleep (more than 60 minutes) and have insomnia, they may take 600 kcal more in a day (about 210 kcal in a 500ml bottle of coke)!
7、 Our suggestions
The above conclusions are all from large sample studies. Although individual differences are not ruled out, it is recommended that we:

  1. Pay attention to sleep quality
    Is it difficult to fall asleep for a long time? Can’t sleep soundly and wake up halfway? Still tired after waking up?
    If there is, you can go to the sleep clinic to check whether there are chronic diseases and whether drug treatment is needed;
  2. Sleep time: 7-8 hours or so;
  3. Pay attention to sleep rules: regular work and rest, regular sleep, regular get up;
  4. Adhere to a healthy lifestyle: sleep is related to metabolism. A healthy lifestyle and positive emotions are conducive to the stability of various hormones in the human body and also conducive to sleep~

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