Lack of sleep increases risk of high blood pressure and heart disease

The German Society for Sleep Research and Sleep Medicine has warned about the risk that lack of sleep poses to heart health, as it increases the risk of high blood pressure and heart disease.

The association reported that chronic lack of sleep increases inflammatory processes in the body, leading to the formation of aggressive oxygen molecules called “free radicals,” which attack cells and tissues, and increases the risk of atherosclerosis, which causes many heart problems. One of the main causes of diseases. ,

The association said a sleep disorder is diagnosed when a person has difficulty falling asleep or staying asleep at least 3 times a week for a month or longer.

sleep apnea

The association said there are many causes of sleep disorders, especially sleep apnea, the symptoms of which are snoring during sleep and fatigue during the day, explaining that in this case the organs and cells are not adequately supplied with oxygen. , and thus increase blood pressure and heart rate. Heart.

The association stressed the need to treat sleep apnea in time, noting that it increases the risk of heart attack, stroke and heart failure, as well as reduces life expectancy.

healthy sleep

To avoid these serious health risks, the association recommends getting adequate sleep, which should be no less than 6 hours and no more than 8 hours.

It is also important to get good sleep to benefit health, as healthy sleep helps reduce heart rate and blood pressure. In addition to initiating cell repair processes, it also contributes to improving the metabolism of fats and sugars and strengthening the immune system. It's getting faster. Wound healing rate.

You can enjoy healthy and restful sleep by following the following measures:

  • Eat a protein-rich snack in the evening and don't drink coffee at least 4 hours before going to bed.
  • Always go to bed at around the same time in the evening, making sure there is no more than 30 minutes difference between bedtime and wake-up time.
  • The bedroom should be cool, calm and dark, keep in mind that 18 degrees is ideal.
  • Regular sleep rituals like breathing exercises, listening to soothing music or meditation help you calm down and sleep better.
  • Avoid using electronic devices like computers, smartphones or tablets late in the evening.
  • Exercising improves sleep, make sure to do it before 6 pm.

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