Sleeping badly for three days already increases the risk of heart disease, study | Health

A recent study has been published in scientific magazine Biomarker research Only three nights in a row have been revealed I am the room They are the cause of changes in the body that increases the risk of heart disease. This research was conducted by scientists The University of Uppsala, Na SwedenAnd strengthens what experts have been warned over the years: Need to sleep well For heart health.

ELST has 16 young and healthy men in this task, with normal sleep habits and normal body weight. During the experiment, they were subjected to two different laboratory sessions with strict dieting and physical activity. At one stage, participants usually lie three nights. Another, the sleep was reduced to just four hours a night, even three consecutive days. Blood samples were collected before and after severe physical exercise sessions.

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Researchers have observed a significant increase in the levels of various proteins associated with inflammation after sleepless nights. These proteins are already associated with severe heart problems such as heart failure and coronary artery disease.

“Many wide studies on the danger of sleep deprivation and cardiovascular diseases are usually focused on a little older people, who are already in danger of such diseases. Therefore, the levels of these proteins have risen in just a few nights of small and in the past.

Bad sleep is already considered a risk factor

Since 2020, the American Heart Association (AHA) has been officially considered Poor sleep quality in risk factors to infarction and stroke (stroke). Because sleep disorders affect the circadian rhythm, along with other functions, a biological clock that controls heart rate and blood pressure.

Bre in Brazil, the situation is concerned. According to the Brazilian Sleep Association (ABS), the hours of sleeping through the population are only 6.4 hours per night, less than 7 to 9 hours recommended by the US National Sleep Foundation. A study published in the magazine Sleep epidemiologyIn 2022, 65% showed that Brazilians had no night sleep nights. In addition, 73 million people in the country suffer from insomnia, ABS said.

Sleeping badly often leads to many physical and psychological problems. Among themIrritability, difficulty in concentration, weight gain, diabetes and ES even.

How to improve sleep quality?

The good news is that some changes in habits can contribute to quiet and healthy nights. See some guidelines recommended by experts:

• Set up normal sleeping routine, go to bed and wake up at the same time every day;
• Avoid heavy foods and stimulate drinks like night coffee;
• Create a dark, quiet and comfortable sleep atmosphere;
• Reduce the use of screens before bed like cell phone and television;
• Practice relaxation techniques such as meditation or deep breath.