European researchers conducted a study on sleep times for heart patients, and although they did not find a causal relationship between sleep time and heart disease, sleeping early or late may disturb a person’s “circadian rhythm,” according to study author David Blanes from the University of Exeter in Britain.
Blanz emphasized that the timing of sleep has major effects on the body and the human mind, explaining that “the daily rhythm helps regulate the body and mind and establish balance.” Until now, sleep times have not been given much importance in scientific studies related to patients with cardiovascular disease. According to what was reported by the German chip website.
Avoid going to bed early or late
The researchers concluded that the ideal time to go to sleep should be between ten and eleven at night, in order to prevent heart disease and other health effects. The study analyzed information on 88,026 people stored in the British Biodata Bank between 2006 and 2010. Study participants answered questions related to their daily routine and lifestyle. The answers were compared with their illness records. Through this, the researchers aimed to find out which groups suffered from heart disease, strokes, and other heart-related problems.
Indeed, various heart diseases were recorded in 3,172 people after 5.7 years of monitoring. The percentage was low among people who went to sleep every day between ten and eleven o’clock at night. On the other hand, people who went to bed after midnight had a 25 percent increased risk of heart disease. This risk was also similar (24 percent) for people who went to bed before ten o’clock.
What was also surprising in the study was that women, in general, were clearly more vulnerable to the harmful effects of late bedtime compared to men, according to what was reported on the German chip website.
Researchers believe that delayed sleep disrupts the human biological clock, as the person sleeps for a longer period, making him miss the morning light. Also, those who go to bed early wake up before the morning light. In this case too, the biological clock is disturbed. Morning light usually gives the body a signal to wake up. Various hormones (including cortisol and testosterone) are secreted in large quantities between 6 and 9 am.
How to sleep easily at night
In order to sleep better at night, experts advise avoiding turning on the TV, laptops, or smartphones. Bright light prevents the body from producing the hormone melatonin, which is important for sleep. They also advise using candles instead of strong lights in the bedroom, as dim light helps prepare the body for sleep time. Pre-sleep rituals may also help you with this, such as drinking a cup of tea or lighting an aroma lamp or a nice-smelling candle, as reported by the chip website.
H.D
Important tips about healthy behavior before bed
Causes of anxiety
If we can’t sleep, it’s usually our fault. Stress and noise prevent our body from resting. That’s why we have to develop nightly rituals that help us sleep healthy.
Important tips about healthy behavior before bed
Not a good time to think about problems
You should abstain from drinking alcoholic beverages, eat small amounts of food, not exercise late in the evening, and limit thinking about problems.
Important tips about healthy behavior before bed
A calm atmosphere is essential
The room temperature must be lowered, preferably not exceeding 18 degrees Celsius, and the atmosphere in the room must be calm. There is no place for a cell phone, food, or work papers inside the bed.
Important tips about healthy behavior before bed
No to sleeping pills
Be careful with sleeping pills, even if they are natural herbs, as they should not be taken for long periods of time, and warm milk is good and makes us sleepy.
Important tips about healthy behavior before bed
Try to relax
In general, in the evening we must move to quiet mode, as noise in the evening is forbidden and must be replaced with self-entertainment. By bathing, for example, or by meditation and self-stimulation exercises, as these exercises and rituals help to relax.
Important tips about healthy behavior before bed
Sleep at the right time
Re-friending bed, we go to bed when we feel really sleepy, no matter how late it is, and wake up the next day normally. We must avoid looking at the clock.
Important tips about healthy behavior before bed
Chronic anxiety has a negative impact on health
Fatigue and anxiety are among the most important reasons that make us unable to endure over time. In the long run, lack of sleep leads to cardiovascular disease, diabetes, high blood pressure, and depression as well.
Important tips about healthy behavior before bed
The ideal number of hours of sleep
Good sleep increases life expectancy. The number of hours of sleep should range between 7 to 8 hours per day. We wish you a peaceful sleep!!!!
2023-09-24 16:27:57
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