Important! Maintaining Heart Health With Regular Sleep
Sleep is one of the most important things because it can affect the quality of the body during daily activities. Most people choose to sleep late or stay up late, thus underestimating the benefits of regular sleep. In fact, if we often lack sleep at night, we can find it difficult to move the next day.
The results of the study say sleep duration has a major effect on heart health. If a person has bad sleeping habits, it will have a negative impact on their hearts. In fact, even if you are not a smoker and regularly do sports, if you lack sleep, you will be vulnerable to heart attacks.
Lack of sleep not only triggers bags under our eyes. Researchers at the American Heart Association found that sleep deprivation was associated with an increased buildup of calcium in the arteries of the heart. When calcium builds up in the arteries of the heart, it causes plaque that can put us at risk for a heart attack.
Sleep deprivation of one hour per night increases the risk of calcium buildup in the arteries by 33%.Then, people who sleep less than six hours per night have the greatest risk of developing changes in the arteries of the heart.
The researchers studied the sleep patterns of nearly 2,000 adults who wore a sleep tracking device for seven days and also had to fill out a sleep journal. The results show that regular sleep time keeps the heart and metabolism healthy. People who go to bed at irregular times are more at risk of being overweight, having high blood sugar and high blood pressure. They were also more likely to have a heart attack or stroke than those with regular sleep patterns.
Researchers believe that sleep, heart health, and metabolism influence each other. But they weren't sure whether it was the loss of sleep that caused the weight gain, or the other way around. To get the maximum benefits of adequate rest above, make sure to sleep according to the recommended number of hours.
Here are the rules of good sleep time according to the National Sleep Foundation according to age group:
newborns (0–3 months): 14–17 hours daily
infants (4–11 months): 12–15 hours daily.
Toddlers (1-2 years): 11–14 hours daily.
Preschool (3-5 years): 10–13 hours daily.
School age (6–13 years): 9–11 hours daily.
Young adults (18–25 years): 7-9 hours daily.
Adults (26-64 years): 7-9 hours daily.
7-8 hours daily for the elderly (65 years and over).
You also need to pay attention to habits before and after sleep in order to get good quality sleep. Here are some tips you can do to get good quality sleep:
1. Go to bed and wake up at the same time every day, including on weekends.
2. Let the body get enough natural sunlight in the morning.
3. Stay away from exposure to electronic rays such as LEDs from cellphones or televisions before going to bed.
4. Avoid eating and drinking high-fat foods before bed, especially alcohol and foods high in fat or sugar.
5. Create a calm, dark, and cool atmosphere in the bedroom.
6. Exercise every day, but avoid exercising a few hours before bed.
Diseases related to the heart are likely to always cause dangerous disorders, so their prevention is certainly beneficial for the body. You can also ask the nearest Hermina Hospital doctor regarding the adverse effects that occur on heart health due to irregular sleep.