Feeling sleepy during the day? You probably haven’t learned how to get a good night’s sleep!

If you stay up late at night without sleeping, and feel sleepy and inactive during the day, you may not know that due to insufficient sleep time, many diseases have quietly come to your door!

For example:

1. Lack of sleep leads to increased risk of cardiovascular disease

The study was published in the European Journal of Cardiology in December 2018. The study found that participants who slept 6-8 hours a day had the lowest risk of death and cardiovascular disease, while participants who slept less than 6 hours or more than 8 hours a day had the lowest risk of death and cardiovascular disease. The risk is significantly elevated.

More interestingly, the study also included nap time.

In terms of sleep patterns, compared with those who slept 6-8 hours at night and did not take naps during the day, those who slept less at night but did not take naps during the day, averaged 5.4 hours/day of sleep, and those who slept >8 hours at night, People who slept an average of 9.6 hours a day with or without daytime naps had an increased risk of death and major cardiovascular disease. Compared to the group who only slept 6-8 hours at night without naps, the amount of sleep those nights

All in all, this study shows that the optimal sleep pattern is 6-8 hours of sleep at night; if you sleep less than 6 hours at night, you can compensate by taking a proper nap during the day. A total sleep time of <6 hours or >8 hours per day is not good for health.

2. Lack of sleep leads to increased risk of dementia

In another clinical study, researchers found a strong relationship between sleep disturbances and sleep deprivation and dementia over time. Participants who slept ≤5 hours and took >30 minutes to fall asleep had a 45% increased risk of developing dementia compared with 7-8 hours of sleep per night.

3. The best sleep time per day is 7-9 hours

After synthesizing a large number of studies on the optimal sleep time, the American Sleep Association made a recommendation in 2015 that for people aged 18-64, sleep time should be guaranteed to be 7-9 hours / day, too short or too long. Sleep time is bad for your health.

4. Poverty may be the reason why most ordinary people lack sleep

Even more poignantly, an article published in Cardiovascular Research in November 2019 linked poverty, sleep deprivation and cardiovascular disease.

The large-scale study of more than 110,000 people showed that lack of sleep is an important reason why poor people are more likely to suffer from heart disease. The study further revealed that there was a significant association between low socioeconomic status and higher heart disease rates among men, with sleep deprivation contributing 13.4% of that.

Therefore, poverty may be an important reason why the vast majority of ordinary people lack sleep and are prone to cardiovascular disease.

5. Going to sleep between 10 and 11 pm is most beneficial to health

Then, it’s the question of what time at night is most appropriate to fall asleep.

A study just published this year in a sub-issue of the European Journal of Cardiology provides the answer.

This large-scale study shows that sleeping between 10 and 11 p.m. is associated with a lower risk of heart disease. Compared with falling asleep between 10 and 11 pm, those who fell asleep at or after 12 pm had a 25% higher risk of cardiovascular disease, and those who fell asleep between 11 and 12 pm had a 12% higher risk, and those who fell asleep between 11 and 12 pm had a 25% higher risk of cardiovascular disease. People who fell asleep before 10 p.m. had a 24 percent higher risk of cardiovascular disease.

That said, it’s not appropriate to go to bed too early or too late. The best time to sleep is between 10 and 11 pm.

6. A thick quilt helps you get a good night’s sleep

The colder the weather, the harder it is to get up, and a thick and warm quilt seems to bring you a more comfortable sleep.

That’s right, it’s not an illusion that a heavy quilt can make people sleep better! Previously, a study published in the American Journal of Sleep confirmed that quilt weight is the secret to quality sleep.

The experiment initially selected 120 patients with frequent insomnia. At that time, the patients were divided into two groups. One group of patients slept with a heavy blanket, while the other group of patients slept under a light blanket. The experiment lasted for four weeks. Tracking Survey.

After four weeks of data statistics, experts found that the improvement rate of insomnia symptoms in insomnia patients who covered heavy quilts (6~8kg) reached 60%, while the improvement rate of insomnia symptoms in insomnia patients who covered light quilts (1.5kg) was only 5%. %about.

Therefore, using a 6-8kg quilt to sleep can help improve our sleep quality, especially for those who have no money, a thick quilt is a cost-effective solution to improve sleep.

Another recently published study revealed why a thick quilt improves sleep quality. The researchers found that people who covered thick quilts had significantly higher levels of melatonin secretion than people who covered light quilts. Melatonin is a hormone secreted by the brain’s pineal gland that plays a crucial role in sleep duration. Melatonin is known to be effective in promoting sleep and improving anxiety. When the quilt is heavier, the melatonin secreted in the brain increases, and naturally you can sleep more soundly.

Finally, I wish all migrant workers have a good dream every night.