People who often sleep like this have a shorter lifespan! More than 90000 studies have found that one habit reduces the risk of death

As the saying goes, "Early to bed and early to rise is better than ginseng to nourish the body." However, in real life, very few people truly achieve it

As the saying goes, "Early to bed and early to rise is better than ginseng to nourish the body." However, in real life, very few people truly achieve it. Many people either stay up late or suffer from insomnia until midnight, and are forced to wake up early the next day; Either sleep until noon, finish lunch and continue sleeping

But sleeping too much or too little is unhealthy sleep, which may not only increase the risk of various diseases, but also reduce lifespan. And there is a way to reduce the danger!

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Sleep duration is closely related to health

Too much or too little sleep is harmful

A survey by the University of South Florida in the United States shows that 6 hours of sleep per night is the shortest amount of sleep needed to maintain optimal health for adults.

If you sleep too much or too little for a long time, it can pose a threat to your health:

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Sleeping more or less increases the risk of cardiovascular disease

A study published in the Journal of the American College of Cardiology found that less than 6 hours of sleep increases the risk of myocardial infarction by two0% compared to people who sleep for 6-9 hours; And over 9 hours, it will increase the risk by three4%!

This may be because: insufficient sleep may damage vascular endothelial cells and increase inflammation; Sleeping too much, slow blood flow, and easy formation of blood clots, especially in middle-aged and elderly people with basic diseases such as high blood pressure, coronary heart disease, etc.

Sleeping too much or too little is not conducive to brain health

Lack of sleep: A study published by Peking University in JAMANetworkOpen suggests that having too little sleep may increase levels of amyloid plaques and tau protein in the cerebrospinal fluid, which in turn increases the risk of Alzheimer's disease.

4. Sleeping more or less can easily lead to weight gain

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Sleep duration is also closely related to the risk of depression

Experts from the University of Washington Medical Sleep Center suggest that too long or too short sleep may activate genes related to depression.

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How long is it appropriate to sleep every night

The American Sleep Foundation recommends that the best sleep time for adults is 7-9 hours; Elderly people take 7-8 hours. You can use it as a reference, specifically to feel good about yourself after waking up.

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New Research: Moderate Exercise

Can reduce the harm of unhealthy sleep

Some people may ask: there are inevitable reasons in life that lead to insufficient or excessive sleep. How can we reduce the harm caused by unhealthy sleep?

A study published in the European Journal of Preventive Cardiology found that increasing physical activity can help reduce the risk of death from short or long sleep periods, including all cause, cardiovascular disease, and cancer deaths.

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Researchers have analyzed that physical activity may reduce the risk of death related to unhealthy sleep through different mechanisms, such as:

Engaging in more physical activities can enhance cardiovascular function, inhibit inflammatory reactions, improve glucose metabolism, alleviate endothelial dysfunction, and thereby reduce the risk of death caused by short sleep time.

The impact of physical activity on the risk of death in people who sleep for a long time may be related to increased physical activity and the achievement of healthy sleep. However, the relevant mechanisms are not yet clear and require more research and exploration.

It should be noted that this study only shows a correlation between physical activity and sleep time and the risk of death, and does not indicate a causal relationship.

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People who sleep too little may die from incorrect exercise

This matter must be done in advance

Although exercise is good, if you have too little sleep, you must not force yourself to exercise vigorously, otherwise it may cause life-threatening situations.

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When the body is tired to a certain extent, it will also secrete a large amount of adrenaline and norepinephrine, which can cause vasospasm, increase blood pressure, reduce the local blood supply of the heart, easily lead to faster heart rate, arrhythmia, and even lead to terrible sudden cardiac death.

If intense exercise and sympathetic nerve stimulation stimulate the heart to contract and relax strongly at this time, it is equivalent to increasing the workload of the heart, causing the heart to "accumulate and accumulate", which may cause a sudden increase in blood pressure, cardiac hypoxia, and further increase the risk of sudden cardiac death.

Especially for patients with inherent vascular plaques, intense exercise can cause endothelial damage due to the shear force of the blood flow, and can also make the plaques unstable, causing them to fall and rupture, leading to platelet aggregation and blockage of blood vessels, leading to myocardial infarction.

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In cases of severe sleep deprivation, the first thing to do is to have a good rest. You can supplement your sleep time by taking an early nap at night and taking an appropriate nap, so that your body can maintain a good state. Then, gradually engage in exercise to reduce health risks.

In summary, moderate exercise can reduce the harm of unhealthy sleep, but if there is not enough sleep, it is necessary to rest fully and exercise only when the body is in good condition, and pay attention to gradually and according to one's abilities.

(I am a senior doctor on official WeChat)

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