The big data of 500,000 people tells you how long you need to sleep in order to stay healthy!

The research was published in the Journal of the American College of Cardiology
.

How long does it take to sleep healthy?

6-9 hours of sleep can effectively reduce the risk of cardiovascular disease

In this study, collaborators from Massachusetts General Hospital and the University of Manchester analyzed 461,000 British organisms who had never had a heart attack between the ages of 40 and 69
.

It was found that compared with people who slept 6-9 hours a night, people who slept less than 6 hours had a 20% higher chance of developing heart disease during the study
.

When researchers conducted separate studies on people with genetic susceptibility to heart disease, they found that sleeping 6-9 hours a night can reduce the risk of heart attack by 18%
.

The lead author of the study, Iyas Daghlas of Harvard Medical School, said: "This is encouraging news
.

For a long time, researchers have believed that there is a correlation between sleep and heart health, but because these studies are observational, that is, by observing different people to see who will get sick, it is difficult to determine whether lack of sleep will cause Heart problems and vice versa
.

Sleep for 10 hours, double the risk of heart disease

Many factors affect heart health and sleep at the same time, which makes it more difficult to determine cause and effect
.

In this new study, the researchers used a large number of data sets from the British Biobank, combined with observation and genetic research, to ask this question in a different way
.

After considering 30 factors such as body composition, physical activity, socioeconomic status and mental health, they found that the length of sleep does have an impact on the risk of heart attack
.

The longer the sleep time is outside the 6-9 hour range, the greater the risk of illness
.

Genes for short-term sleep may increase the risk of cardiovascular disease

The researchers used Mendelian randomization and then looked at the genetic profiles of participants to determine whether those who were born with insufficient sleep were more likely to develop heart disease
.

They found similar patterns and found that lack of sleep affected by genes is a risk factor for heart attack
.

Witte said: "This makes us believe that there is a causal relationship between the length of sleep and heart health, rather than other factors
.

This study did not explore the mechanism by which short or long sleep increases the risk of heart attack, but previous studies have pointed out some explanations
.

Get a good night's sleep and do it

Today, many young people sleep very hard, how can they sleep peacefully? Is the sleep healthy?

Long ago, scientists discovered a correlation between frequent bathing and self-assessment of sleep quality
.
People who take a bath usually have better subjective sleep quality, and older people who take a bath sleep better
.
Therefore, the scientists conducted further investigations and found that taking a bath can improve night sleep and reduce excessive sleepiness during the day!

In addition, for patients with dementia, compared with the afternoon (14:00-15:00), bathing twice a night (18:00-19:00) will improve the patient’s sleep state and reduce the irritability and wandering of dementia patients.
And/or aggression and other common symptoms
.

Therefore, water-based passive body heating (PBHWB) through hot showers or foot baths is recommended as a simple, low-cost non-drug treatment for insomnia
.

Scientists also found that men prefer the foot bath form of PBHWB than women, and this method is more effective in treating insomnia in winter than in summer
.

After systematically analyzing a series of related documents, the scientists concluded that hot showers, foot baths or full-body baths 1-2 hours and 10 minutes before bedtime can improve sleep, especially by shortening the sleep latency (SOL) and speeding up falling asleep by an average of 10 minutes
.

In addition, the analysis also shows that the optimal water temperature for PBHWB is between 40-42.
5°C
.

Just as exercise and a healthy diet can reduce the risk of heart disease, so can sleep
.