be vigilant! Deadly habits of short-lived individuals: staying up late, having a late night snack, smoking and drinking alcohol, and extreme sleep patterns
Sleep is closely related to our health. Many people tend to go to extremes when it comes to sleep, with some sleeping excessively short and others sleeping excessively long. In fact, these are all detrimental to our health.
Let's take a look at a study.
A study published in the online journal of the Journal of the American Medical Association in 2021 revealed the relationship between sleep duration and overall mortality among adults in Japan, China, Singapore, and South Korea. Both persistent sleep deprivation and excessive sleep can lead to increased mortality, with 7 hours being the "optimal sleep time".
In addition to sleeping time, what time to sleep is also closely related to health. In November 2021, researchers from Oxford University and other institutions published a study in the European Heart Journal Digital Health, a journal of the European Society of Cardiology, showing that the best time to fall asleep is between 10:00-10:59 pm. Because sleeping between 10:00-10:59 at night can reduce the risk of heart disease, people who fall asleep in the middle of the night or later have the highest risk.
Why do we have to sleep well?
The reason is simple: one-third of one's life is spent in sleep. If you don't sleep well, the direct consequence is that your physical strength cannot be restored and your immune system becomes weaker. Many young people, even if they don't sleep well for one night, may experience mental exhaustion the next day, not to mention the harm of long-term poor sleep to their health.
Poor sleep can also lead to endocrine disorders, with more vasoconstrictors secreted in the body. Under the action of vasoconstrictors, blood pressure increases and heart rate accelerates. Over time, diseases such as hypertension, coronary heart disease, and cerebrovascular accidents are more likely to occur.
So, having a good night's sleep is really crucial.
People with short lifespans often have four commonalities when sleeping. If you don't have all four, congratulations on your good health.
Firstly, people with short lifespans often have the bad habit of staying up late
Not going to bed at the appropriate time and staying up late, insisting on staying up until early morning to ensure adequate sleep, even if you wake up late the next day, can still pose a health risk. As suggested by a study in the European Heart Journal Digital Health, the optimal time to fall asleep is between 10:00-10:59 pm. If you fall asleep too late, your risk of developing heart disease will increase.
So, the best daily routine should be to go to bed early and get up early, rather than staying up late and getting up late, or staying up late and getting up early.
Secondly, people with short lifespans often have bad habits of drinking alcohol or eating late night snacks before bedtime
Many people like to eat and drink enough before going to bed, but doing so has no health benefits at all. Drinking alcohol or having supper before bedtime will only increase the burden on the digestive system. Think about it, going to bed when the stomach is full can help with digestion? Can you sleep well? It will only make you unable to sleep soundly, and over time, diseases are more likely to occur.
Thirdly, people with short lifespans often sleep too little or too long
As mentioned earlier, sleeping too short or too long is not good for health. If you sleep too short, you will feel lethargic and yawning when you wake up the next day. If you sleep too long, you will feel sore and even very tired when you wake up the next day.
Fourthly, people with short lifespans often smoke before going to bed
Smoking before bedtime will inevitably affect your sleep quality. Multiple studies have shown that the amount of smoking is related to the duration of sleep. As the number of cigarettes smoked per day increases, the total sleep time tends to decrease. For every 10 cigarettes smoked, the average sleep time is shortened by 5-8 minutes. There are also studies showing that smoking can exacerbate the severity of sleep apnea, and sleep disorders can increase dependence on cigarettes. Sleep disorders can lead to poor sleep quality, shorter total sleep time, and more than three times the usual amount of smoking.
Do you think you can sleep well in an environment where smoking before bedtime creates a smoky atmosphere in the bedroom? Also, cigarettes contain many harmful substances, including carbon monoxide, nicotine, tar, benzo [a] pyrene, nitrosamines, etc. These harmful substances are inhaled into the lungs and absorbed into the bloodstream, which can also pose a threat to health.
Good sleep is helpful for health, but the prerequisite is that to have good sleep, you must maintain good sleep habits for a long time. Remember not to fish for three days and sunbathe for two days.
Source: Good Rabbit