Life data

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The following is the The study found that people with the healthiest sleep patterns had a 42% lower risk of heart failure From Cycle recommended by And this article belongs to the classification: Life data.

Promise me, from today on, have a good sleep, OK? American historian A. Roger ekirch once wrote in “the end of the day: the night of the old era” that “since the industrial age, people’s biological clock has changed, and the appearance of electric light has extended the day, and has also rewritten the concept of time. In the extended time, labor has been given more meaning and value. “


With the development of new consumerism, free sleep is becoming more and more prominent. According to amazfit data, brushing friends’ circle, short videos, microblogging, surfing Taobao and listening to books are important bedtime pastimes among people aged 15 to 35. 52.5% of the young people were eager to stay up late at night. However, it is well known that people who stay up late for a long time and lack of sleep cause irreparable damage to the body.

Source: amazfit

Many studies have shown that staying up late can disrupt the body’s biological clock, which may increase the risk of cancer. As early as 2007, the international agency for research on cancer (IARC) of the World Health Organization classified staying up late (shift work involving disruption of circadian rhythms) as a class 2A carcinogen for the first time. Staying up late not only increases the risk of cancer, but also has a serious impact on cardiovascular system.

Recently, researchers have revealed for the first time the relationship between healthy sleep patterns and the risk of heart failure by studying more than 400000 people. The researchers found that people with the healthiest sleep patterns had a 42% lower risk of heart failure. The results are published in the journal Circulation.

Xiang Li, Qiaochu Xue,Mengying Wang et al.Adherence to a Healthy Sleep Pattern and Incident Heart Failure.Circulation。 2020;142:00–00。 DOI: 10.1161/CIRCULATIONAHA.120.050792

In this study, the researchers collected 502505 participants, aged 37 to 73, from the UK Biobank database from 2006 to 2010. After excluding patients with heart failure and those with insufficient sleep data, 408802 participants were included. The researchers used questionnaires to collect participants’ sleep behaviors, including work and rest patterns, sleep time, insomnia, snoring and excessive daytime sleepiness, and evaluated their overall sleep health through these behaviors.

Specifically, the researchers defined healthy sleep as getting up early and going to bed early, sleeping for 7-8 hours, little or sometimes insomnia, snoring or daytime sleepiness. If the health standard is met, 1 point will be added; if not, the score will be 0. The higher the score, the healthier the sleep pattern.

The researchers assessed the relationship between healthy sleep scores and the incidence of heart failure by fine gray test and competitive risk model. The results showed that during the follow-up of 10.1 years, a total of 5221 cases of heart failure were recorded, and the higher the score of healthy sleep, the lower the incidence of heart failure. For every 1 point increase in healthy sleep, the risk of heart failure is reduced by 15%. After adjusting for other variables such as diabetes, hypertension, drug use and genetic variation, the association did not change significantly. Compared with participants with a healthy sleep score of 0-1, participants with a score of 5 had a 42% lower risk of heart failure.

The risk ratio between healthy sleep score and heart failure.

The researchers further analyzed the relationship between various sleep factors and the incidence of heart failure. They found that early to bed and early to rise, 7-8 hours of sleep a day, infrequent insomnia, and infrequent daytime sleepiness reduced the risk of heart failure by 8%, 12%, 17% and 34%, respectively. Moreover, different sleep behaviors are independent of the incidence of heart failure, and adherence to a healthy sleep pattern is associated with a lower risk of heart failure.

As an important health indicator, high-quality sleep is very beneficial to the health of the body. However, it is not easy to get a good sleep quality. With the rapid development of society, it seems that people are no longer working at sunrise and sunset, but sleeping in the daytime and at night. Recently, studies published in the journal SCI adv have revealed that circadian rhythm disorder can aggravate the occurrence and development of tumors at the molecular level.

Aiello1,M。 L。 Mul Fedele1, F。 Román et al.Circadian disruption promotes tumor-immune microenvironment remodeling favoring tumor cell proliferation.Sci.Adv。 2020.doi: 10.1126/sciadv.aaz4530

The researchers studied mice injected with B16-F0 melanoma cells. Mice in the control group were given normal day and night work, 12 hours of light and 12 hours of darkness, while the test group was exposed to light and dark, 6 hours earlier every 2 days.

The characteristics of tumor growth and animal survival in the experimental group.

Three weeks later, the researchers found that the immune system of the two groups reacted differently to tumors. In the experimental group, there were significant changes in the levels of various immune cells, which promoted the growth of cancer cells, and the immune system of liver or spleen was inhibited.

Of course, some people ask, is it OK to stay up at night occasionally? After all, it is forced by various reasons. According to relevant research, it is OK to stay up late occasionally, but not for a long time. At present, there is no exact method to improve the sleep time. Only try to be regular, go to bed early and get up early, or go to bed late and get up late. So, how to improve sleep quality?

First, you need to get enough sleep. The National Sleep Foundation of the United States has given the required sleep time for each age. The healthy sleep period of each age group is different. With the increase of age, the required sleep time will be reduced correspondingly. The sleep time of adults is 7-9 hours / day.

In addition to ensuring adequate sleep, sleep is also closely related to the external environment and lifestyle.

1。 Go to bed early and get up early: it is suggested that the best sleep time is 22:00 to 23:00. If you can’t guarantee your work, you should try to be regular, go to bed early and get up early, or go to bed late and get up late. Stick to the same sleep schedule every day, even on weekends.

2。 For example, it is very important to consider whether the earplug can create a comfortable and comfortable environment for the outside world, such as whether the earplug can create the most comfortable environment for the outside world, such as whether it is suitable to use the earplug in a quiet environment.

3。 Choose high quality bedding: for better sleep, choose comfortable mattress, and equipped with high quality pillow and bedding.

4。 Cut down on caffeine: coffee, tea and soda are one of the most popular drinks in the world. Many people want to use caffeine to overcome daytime sleepiness, but this method is unsustainable and can lead to long-term sleep deprivation. To avoid this situation, please pay attention to caffeine intake and avoid drinking at night;

5。 Don’t eat too late: food can also interfere with sleep. Dinner should be finished 3 hours before bedtime, and try to reduce fat or spicy food.

6。 Pay attention to alcohol intake: alcohol can cause drowsiness, so people are keen to have a drink before going to bed. Unfortunately, alcohol can reduce sleep quality. Therefore, it is best to avoid alcohol consumption before going to sleep.

2020 is coming to an end, which has taught us a lot of things. Some people say that 2020 has taught us to let it be and laugh when we are angry. Some people say that 2020 has taught us not to stay up late, not to think too much, health and safety is the most important. Yes, in order to live more healthily, from now on, I hope we can all use our actions to add weight to our own health. Good sleep, good meals and good living habits are the guarantee of good work and life.

From More reading: Harvard Medical School: research finds that staying up late for a week and weekend doesn’t help. “Cell”: research finds that staying up late often is more likely to cause health problems. Norwegian University of science and technology: research shows that staying up late or staying up late may have a great impact on mood and long-term performance, research finds that too much or too little sleep is not good for physical health. Knutson: research suggests that staying up late or staying up late may have an impact on life expectancy University of Exeter School of medicine, UK: study found that people who naturally get up early are more happy. University of Washington Medical School: research found that lack of sleep can accelerate brain damage and lead to dementia. University of Villanova: research found that people unconsciously text messages in their sleep. University of California, Berkeley: research found that lack of sleep reduces social will. Research shows Humans sleep much less than other primates, Oxford University found that sleeping as much as you earn makes people happier. Journal of adolescent health: blue light spectrum or sleep disorders Orange light is good for sleep Harvard University: research finds that lack of sleep increases the risk of heart disease. European Journal of preventive cardiology: poor sleep quality and chronic stress have a greater impact on hypertension. York University: research shows that sleep deprivation can lead to negative, invasive thoughts

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