Maintain cardiovascular health, pay attention to sleep details, nap time should not be too long

The information society has not only changed everyone’s contact way, but also has a comprehensive impact on everyone’s life details. Living in an era of accelerated rhythm and double pressure, frequent overtime, emotional stress and loss of mood will interweave with sleep problems, which will affect our health. At the recent annual meeting of the European Society of Cardiology, sleep and cardiovascular health have also become a hot topic. Let’s read the relevant conclusions now.

many people have the habit of taking a nap, because they think it can eliminate the drowsiness in the afternoon and improve efficiency. The question is, how to determine the nap time? At the annual meeting, a meta-analysis found that adults who took naps more than one hour a day had a higher risk of cardiovascular disease than those who did not. The trend is more common among women who sleep more than six hours a night.

the study found that napping for more than 60 minutes was associated with a 30% increase in the risk of all-cause mortality and a 34% increase in the risk of cardiovascular disease. Any length of siesta was associated with a 19% increased risk of total mortality, and the association was more severe among women. In addition, the risk of all-cause death increased by an additional 17% in elderly nappers. Taking a nap of less than 60 minutes does not pose a cardiovascular risk, and for people who don’t get enough sleep at night, a nap of less than 45 minutes may improve cardiovascular health, the researchers said.

the relationship between cardiovascular health and sleep also involves details, such as nightmares. Nightmares are the hallmark symptoms of PTSD. Previous studies have found that PTSD is associated with cardiovascular disease. A new study suggests that frequent nightmares are an independent factor in the increased risk of cardiovascular disease. Frequent nightmares can significantly increase the risk of hypertension, myocardial infarction and other heart diseases.

in the relationship between cardiovascular health and sleep, sleep deprivation is still the most concerned. Almost all relevant studies believe that sleep deprivation can increase the risk of coronary heart disease. Some studies have found that insufficient sleep will aggravate coronary artery calcification, and increase the risk of diabetes, obesity, metabolic syndrome and other diseases, which will have adverse effects on cardiovascular system.

the causes of cardiovascular disease caused by sleep deprivation mainly include seven aspects. The first is that lack of sleep can make sympathetic nerve abnormally activated, promote arrhythmia, blood pressure rise, coronary heart disease, heart failure; the second is to activate inflammatory reaction; the third is to increase oxidative stress, promote the formation of atherosclerotic plaque and increase the instability of plaque; the fourth is to cause vascular endothelial dysfunction; the fifth is to promote hypercoagulable state, increase the risk of thrombosis; the sixth is to bring about Weight gain, because lack of sleep will lead to increase in the secretion of hunger hormone, as well as the decrease of leptin secretion, which makes people prone to hunger, increase food intake and lead to weight gain; the seventh is to cause abnormal glucose metabolism, enhance insulin resistance, reduce the reaction of islet cells, and lead to increased blood glucose.

in order to maintain cardiovascular health, according to the conclusion of relevant research, at present, most scholars believe that the best sleep time for adults is 7 hours a day. If the sleep is less than 7 hours, you can make up for the sleep time by taking an appropriate nap. However, the nap time should not be too long, and the best time is 30 to 45 minutes. In addition, the whole day sleep time should not exceed 9 hours. Because most studies have concluded that sleep less than 7 hours or more than 9 hours per night, as well as sleep apnea syndrome and insomnia, can increase the risk of cardiovascular and metabolic syndrome. HEALTHY LIFE