If you want to prevent high blood pressure and heart disease, start by checking your sleeping environment.

Adequate sleep is essential for good health. According to the U.S. Centers for Disease Control and Prevention, sleep deprivation increases the risk of obesity, high blood pressure, diabetes, and heart disease. We explored sleep habits you should adopt to prevent these conditions.

 

 

◇Blocking out light helps you sleep better

 

To ensure a good night's sleep, keep streetlights and other external light out of your bedroom. Blocking out light with curtains, blinds, and other means can improve sleep quality. It's also advisable to block blue light emitted from mobile phones, computers, and tablets. According to a research team at the Albert Einstein College of Medicine in New York, bedroom lighting should be kept dim and orange-colored to promote sleep.

◇Use wearable devices in moderation

 

Many people use wearable devices that measure sleep duration and quality, but becoming obsessed with this data can be harmful. According to a study published in the Journal of Clinical Sleep Medicine, excessive focus on sleep tracking data can lead to an anxiety disorder called hyposomnia. Hyposomnia is characterized by a preoccupation with or worry about improving or maintaining perfect sleep data. People who become obsessed or anxious about sleep tracking with wearable devices should stop using them or consult a sleep specialist.

 

◇You must have a regular sleep pattern '

 

According to a study published in "Sleep Health," people who slept at least an extra hour on weekends had a lower risk of developing cardiovascular disease than those who didn't. This health benefit was more pronounced in those who slept less than six hours on weekdays and two hours more on weekends. The research team analyzed that catching up on sleep loss could reduce the risk of metabolic diseases.

 

 

However, continuing the habit of sleeping in on weekends can actually be detrimental to heart health. In fact, a study from Pennsylvania State University in the United States found that participants who slept 10 hours for three days, then five hours for five days, and then another three days of 10 hours experienced increases in both heart rate and blood pressure.

 

It's more beneficial to go to bed and wake up at regular times each day than to have large differences in sleep times between weekdays and weekends. A Harvard University research team analyzed that going to bed and waking up at different times each day disrupts circadian rhythms, leading to negative health effects such as fatigue, decreased concentration, and an increased risk of chronic diseases.

 

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I also sleep 2 hours or so on the weekends, maybe 3-4 hours more.

I think the reason is that I sleep 1-2 hours later.

 

On weekends, rather than going straight to sleep, if you do this and that, you will soon

It's 12 o'clock

It would be more helpful to keep a regular sleep pattern every day.