Changing your sleep cycle can affect your health

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A new study shows that when regular sleep habits are disrupted or changed by sleep cycles, the risk of diabetes and heart disease is increased. The following article will give you information about the connection between sleep cycles and health.

1. Changing your sleep cycle can affect your health

The study was conducted on 447 men and women, aged 30 - 54, who worked at least 25 hours a week. Each study participant wore a bracelet that recorded their sleep and movement 24 hours a day, continuously for a week. Questionnaires were used to assess their exercise and eating habits.
The investigators found that nearly 85% of study participants slept longer on rest days than on workdays. The rest of us woke up earlier on a day off than on a workday.
Research results show that people with a large difference in sleep cycles of work and leisure days tend to have lower fasting cholesterol and insulin levels, more insulin resistance, waist size larger and higher body mass index (BMI).
“Social jet lag” is a term that refers to a mismatch between an individual's circadian rhythm (circadian clock) and a socially-imposed sleep schedule (or abnormalities that occur in life). Living). Researchers have found that social jet lag is associated with obesity and several indicators of cardiovascular function.
Even in healthy adults who experience few deviations in their sleep cycles, social jetlag can contribute to metabolic problems. These metabolic changes may contribute to the development of obesity, diabetes, and cardiovascular disease. However, the association found in the study did not prove a direct cause-and-effect relationship between inappropriate sleep habits and the development of these diseases.
Another study that looked at 2,003 adults aged 45-84 found similar results that fluctuating amounts of sleep, irregular bedtimes and wake times put people at risk of obesity. , high cholesterol, high blood pressure, high blood sugar and other health problems. For every hour of sleep change, these risks increased to 27%.

A healthy sleep schedule of 7 - 9 hours of rest per night for the average adult. However, a new study shows that not only the duration but also the consistency of our sleep habits affects our overall health.
Therefore, to limit health risks, we should create a habit of maintaining a regular sleep-wake schedule, ensuring a dark, cool and comfortable sleeping environment, removing electronic devices from the bedroom. and stop using them at least an hour before bedtime.
In addition to not leaving electronics in the room at night, we should avoid caffeine in the afternoon and evening, avoid drinking alcohol before going to bed to have a good night's sleep.

2. Lack of sleep increases the risk of obesity, diabetes and heart disease

Most adults need a sleep cycle of about 7 hours per night to maintain heart health and provide other health benefits such as preventing type 2 diabetes, high blood pressure and depression. cold .
There are many variations in sleep cycles , in which irregular sleep is defined as the time to go to bed or to wake up that does not remain constant. Although the benefits of a good night's sleep have been well-reported, new studies show that a regular sleep cycle can actually help reduce the risk of coronary heart disease.
Another new, reliable study shows that adults with disturbed sleep cycles have a higher risk of cardiovascular disease. Over a five-year period, researchers followed 1,992 men and women, ages 45 to 84, who were completely free of cardiovascular disease while participating in the study and living across the United States of various ethnicities. Different ethnicities
To check for sleep abnormalities, participants will wear a measuring device on their wrist to monitor sleep and wake activity for 7 consecutive days. Continuous 5-year follow-up revealed that 111 participants developed various cardiovascular diseases, including myocardial infarction, stroke and even death from heart-related problems. circuit. The researchers found that participants with irregular amounts or times of sleep were up to two times more likely to develop cardiovascular disease than those with regular sleep cycles.

3. Altering sleep cycles affects inflammation and obesity

Besides, it is a widely accepted fact that poor sleep cycles contribute to other health related problems, such as blood sugar changes, inflammation and obesity.
Anything that affects the body's circadian rhythm or sleep cycle can contribute to inflammation. Altered, disturbed sleep cycles lead to inflammation, which in turn affects the walls of blood vessels, causing the breakdown of atherosclerotic plaques on the artery walls and eventually leading to an acute myocardial infarction.
When the patient has changes in the sleep cycle, there is a decrease in a hormone called leptin. This hormone has a full warning effect, helping us not want to eat anymore. When leptin levels are low, we eat more and exercise less, leading to weight gain, obesity, and ultimately insulin resistance. This creates a vicious cycle and increases the risk of cardiovascular events.

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Reference source: webmd, healthline