If I don’t sleep well, I won’t be energetic the next day. Long-term insomnia not only affects our memory and mental state, but also affects the body’s immune system. The latest research has found that insomnia is another “crime” – long-term insomnia can easily induce myocardial infarction.
People with insomnia have a 70% increased risk of myocardial infarction
Yes, long-term insomnia can easily induce myocardial infarction! A recently published meta-analysis reconfirmed this relationship. The study compiled nine observational studies and analyzed data on more than 1.18 million adults from China, Germany, Norway, the United Kingdom and the United States followed for an average of nine years and found:
Compared with people without sleep disorders, people with insomnia have a 69% increased risk of myocardial infarction;
Sleeping 7 to 8 hours a night is associated with the lowest risk of myocardial infarction. Sleeping less than 5 hours or more than 9 hours significantly increases the risk of myocardial infarction.
Among patients with diabetes, accompanying insomnia doubles the risk of myocardial infarction.
The researchers noted that insomnia should be considered a risk factor for myocardial infarction and included in the primary prevention list of cardiovascular disease. Therefore, we need to ensure that we get 7-8 hours of high-quality sleep every night.
These conditions are all considered insomnia
In fact, insomnia does not just refer to the inability to fall asleep. Insomnia also has its own definition and standards. By definition, insomnia refers to a subjective experience of being dissatisfied with sleep time and quality despite having suitable sleep opportunities and sleeping environment, and affecting daytime life.
In terms of symptoms, insomnia mainly has the following manifestations:
1. Difficulty falling asleep, that is, it takes more than 30 minutes from getting ready to sleep to falling asleep.
2. Sleep maintenance disorder, that is, being unable to sleep for a whole night and waking up 2 or more times in the middle.
3. Total sleep time is reduced, usually less than 6.5 hours.
4. There may be early awakening, decreased sleep quality, and daytime dysfunction.
Insomnia is not uncommon in my country. Previous research found that 45.4% of respondents had experienced varying degrees of insomnia in the past month. The recently released “2023 China Healthy Sleep White Paper” pointed out that up to 80% of respondents have sleep problems. Difficulty falling asleep and easy awakening are common problems.
If you can’t sleep well, try this
Developing good sleeping habits should start from daily life. In terms of sleeping environment, avoid loud noises, maintain a dark bedroom, suitable temperature and humidity, clean and comfortable pillows and bedding, etc., so that you can relax your body and mind and sleep peacefully.
If you have symptoms of insomnia, you need to avoid contact with stimulating substances 4-6 hours before going to bed, such as drinking coffee, strong tea, alcohol, and smoking. Avoid strenuous exercise, overeating, or watching horror movies before going to bed, which can easily cause brain damage. Something exciting.
If you have tried a variety of methods and are still having trouble falling asleep or sleeping less than 5 hours a night, it is recommended to seek help from a professional doctor at a sleep clinic. It should be noted that sleeping pills should not be purchased from pharmacies by yourself. They must be evaluated by a doctor before they can be prescribed.