It's not good to sleep too much or too little! Scientists tell you how to sleep healthily and make your body healthier!

In recent years, scientists have found that too much or not enough sleep can have an impact on the health of the body, so how long to sleep and how to sleep healthily can be beneficial to the health of the body? In this paper, the editor will sort out the relevant research results and share them with you! Photo source: theconversation.com [1] lack of sleep may affect your appetite and make you eat more! How does missed sleep affect your appearance? Recently, in the research report published in the international journal Sleep and Journal of app lied psychology, scientists from abroad revealed how sleep deprivation affects the appetite of the body through research If you need another healthy reason to get enough sleep, researchers point out, there may be a reason to wake up Science suggests that sleep deprivation can make you eat more, but that doesn't mean healthy salads and green vegetables Studies have shown that complete sleep deprivation triggers reward and punishment systems in the brain to respond to food stimuli, but until recently, researchers have found that there seems to be a similar relationship between daily sleep deprivation and the brain's response to food 【2】 Before that, there was evidence that the shorter or longer sleep time was related to the risk of stroke However, the research results showed that the relationship was J-shaped, U-shaped or invalid At present, the scientific community about sleep time and stroke The association between risk remains controversial, and few studies have investigated the association between sleep duration and stroke subtypes Recently, an international magazine called "sleep duration, middle n app ing, and sleep quality and incident stroke the Dongfeng Tongji" In the report of cohort [2], scientists from China Huazhong University of science and technology and other institutions aimed to clarify the impact of sleep time, siesta and sleep quality on the risk of stroke and stroke subtype in the population At the same time, researchers also studied the relationship between the change of sleep time and the risk of stroke in the population later in China In this study, the researchers studied 31750 Chinese with an average age of 62 years At the beginning of the study, the participants had no history of stroke or other major health problems Then the researchers followed up the participants for six years, during which 1557 people suffered from stroke The results showed that they napped for a long time or slept for more than 9 hours at night The risk of a stroke increases in 【3】 Insomnia may increase anxiety levels by 30% the next day! Deep sleep can significantly reduce the level of anxiety! Doi: 10.1038/s41562-019-0754-8 recently, an international magazine named "excessive and In the Research Report of "undersleep", scientists from the University of California found that insomnia may increase the anxiety level of the body by 30% the next day; the researchers said that adequate and high-quality sleep can keep people calm and reduce the stress level of the body According to data from the American Association of anxiety and depression, anxiety disorder is the most common mental health problem in the American population About 40 million people (18% of the American population) suffer from anxiety disorder every year According to the researchers, lack of sleep can amplify the anxiety level of the body in a dose-response way Chronic sleep deficiency and acute complete sleep deficiency often significantly increase the anxiety level of healthy individuals Further evidence of the influence of sleep deficiency on anxiety is often from clinical scientific research Sleep disorder is a common symptom of anxiety In addition, sleep disorder is recognized as a common symptom of anxiety Obstruction is also directly related to the occurrence and progress of anxiety disorders The evidence of its relevance lies in that sleep disorders usually exist in the whole axis of major anxiety disorders, including post-traumatic stress disorder (PTSD), generalized anxiety disorder, panic disorder and social anxiety disorder 【4】 JACC: data of 500000 people: too much or too little sleep will increase the risk of heart attack! Doi: 10.1016/j.jacc.2019.07.022 recently, an International Journal of the American College of In the Research Report on cardiology, scientists from the University of Colorado in the United States conducted a new study on nearly 500000 people, showing that even if you do not smoke and exercise regularly, there is no genetic predisposition to cardiovascular disease, and insufficient or excessive sleep will increase your risk of heart disease The study also found that for those with a high genetic risk of heart disease, sleeping six to nine hours a night offsets the risk The researchers said that this provides some of the strongest evidence that sleep time is a key factor affecting heart health, which is applicable to everyone In this paper, the researchers analyzed the genetic information, self-reported sleep habits and medical records of 461000 British biological bank participants aged between 40 and 69 who have never had a heart attack, and then They followed up for seven years 【5】 Expert physical: sleep deprivation can affect the function of microRNA in the body and damage cardiovascular health! Doi: 10.1113/ep087469 in recent years, a large number of studies have shown that people who lack sleep have a higher risk of stroke and heart attack; recently, an international journal, experimental In the Research Report on physiology, scientists from the University of Colorado found that individuals who sleep less than 7 hours a night have lower levels of three physiological regulators in their blood, which can affect gene expression and play a key role in maintaining vascular health The results may help researchers develop new non-invasive detection methods for sleep deprived patients to help monitor their health Christopher de Souza, the researcher, said that in this study, we elucidated a new potential mechanism, namely, how sleep affects heart health and the overall physiological health of the body Although the American Heart Association recommends that people should sleep 7-9 hours a night, about 40% of the population is not up to the standard In general, in the past century, the average sleep time of Americans has dropped from 9 hours a night to 6.8 hours a night Photo source: https://stock.tuchong.com [6] not to be underestimated! Just 16 minutes of sleep will affect the next day's work attention! News reading: just 16 minutes of sleep loss can harm work concentration the next day? For example, taking a nap during the day or making a wrong decision It may not be about your work, but it is about sleep, but it is not entirely your fault Many researchers are studying many aspects of health and aging Recent studies have shown that poor sleep may affect the judgment of the body, leading to work errors and distractions Instead, sleep is focused on The first priority may improve our cognitive ability at work Using eight day diary data from a sample of 130 middle-aged IT workers in the US, the researchers found that the sleep characteristics of the previous night could help predict the "cognitive disturbance" of the individual the next day or the experience and distracted thoughts outside work The researchers used five frequencies (0: never, 4: very frequently) and nine project responses to measure experiences and distractions outside of work For example, one of the questions is how often do you have thoughts jumping into your brain? In the days with shorter sleep quality and worse sleep quality than usual, the staff reported more cognitive interference Among the participants, the sleep of 16 minutes less than usual had a certain correlation with another point on the personal cognitive interference scale the next day 【7】 Jins: want to improve working memory? It's important to have a good sleep and mood! Doi: 10.1017/s1355617719000183 recently, an International Journal of the International Neuroscience was published In the social report, scientists from the University of California found that working memory may be closely related to three health-related factors, including sleep, age and emotional depression, each of which is related to different aspects of working memory Working memory is a part of short-term memory in our brain, and short-term memory can temporarily store and process the information needed for cognitive tasks, such as learning, reasoning and understanding Working memory is closely related to many advanced cognitive functions, including intelligence, creative problem-solving ability, language and action plan, etc., which are in our way of processing, using and memorizing information Plays a key role in In this study, the researchers found that there is a negative correlation between age and the qualitative aspects of working memory, that is, how strong or accurate the memory is, in other words, the older a person is, the weaker and less accurate his memory is; in contrast, poor sleep quality and emotional depression are also less likely to remember the time previously experienced This is the quantitative aspect of working memory [8] Prev Med: sleep duration is not related to the incidence rate of diabetes Doi:10.1016/j.ypmed.2018.11.019 sleep is an important aspect of healthy lifestyle Recent studies have found a link between sleep time and the onset of diabetes, suggesting that the causal relationship between sleep and diabetes, or sleep time, may be the result of other factors that contribute to diabetes At present, there is no randomized controlled study to evaluate the effect of sleep on diabetes, and such a study is difficult to carry out To provide additional evidence, Mary School, Professor of CUNY SPH, and colleagues assessed the risk of diabetes by genetically predicting sleep time Using a method called Mendel randomization, the researchers focused on genes in the participants' genomes that are related to sleep time, and then compared the information with the participants' diabetes prevalence The results were published in the journal preventive medicine 【9】 Nature: why can adequate sleep reduce the risk of cardiovascular disease? doi：10.1038/s41586-019-0948-2 Getting enough sleep is the key to health Research shows that lack of sleep can increase the risk of serious problems such as cardiovascular disease Recently, a research report published in the international journal Nature, researchers from Massachusetts General Hospital found that a sleep mode can prevent the formation of atherosclerotic plaque In the article, researchers described This paper describes the mechanism that sleep deprivation can increase the production of inflammatory leukocytes, which are known to be the main cause of atherosclerosis The researchers said that we found that sleep can help regulate the formation of inflammatory cells and the health of blood vessels On the contrary, sleep interruption can destroy the control of inflammatory cells, leading to more inflammation and heart disease We also identified a hormone in the brain that controls arousal