What are the dangers of insufficient sleep for men?

Many men don't care much about their health, and just live a life of mediocrity. They only pay attention to their health when they have some problems with their bodies, which is not recommended by the editor. In fact, men's health is inseparable from daily health care. So for male friends, lack of sleep or bad living habits will affect men's physical health. So, the editor will focus on the harm of lack of sleep to men?

Men who lack sleep for a long time should be careful to avoid coronary heart disease. Coronary heart disease is the full name of "coronary heart disease", which refers to the abnormal lipid metabolism, the lipids in the blood are deposited on the originally smooth arterial lining, and some porridge-like lipid substances accumulate in the arterial lining to form white plaques. These plaques gradually increase, causing the arterial cavity to narrow, leading to heart ischemia, and producing cardiovascular symptoms such as angina pectoris.

According to expert research, long-term lack of sleep in men can easily increase the risk of coronary heart disease. Let us now understand why men who lack sleep are more likely to develop coronary heart disease.

Through ultrasound testing, researchers found that people who slept one hour less on a regular basis had their carotid artery intima-media thickened by 0.021 mm. This seemingly minor change increases their risk of coronary heart disease.

Previous studies on sleep and heart disease have confirmed that sleep is closely related to arrhythmia, sick sinus syndrome, angina pectoris, heart failure, and cardiac asthma. 4:00 a.m. to 7:00 a.m. is often called the dangerous "4:00 a.m."

During this period, the body is in the physiological rhythm of dream sleep and "sleep-wake cycle", the sympathetic nerve excitability increases, and cardiovascular activity is unstable, which can easily lead to myocardial ischemia, hypoxia, and sudden angina and myocardial infarction.

Therefore, for people who have already suffered from coronary heart disease, scientific sleep can help prevent angina and myocardial infarction. Pay special attention to the following points. First, pay attention to health care before going to bed.

1. For dinner, eat some light food that is easier to digest and will not cause gastrointestinal burden, and have some soup to avoid increasing the burden on the heart due to overeating.

2. Avoid being too excited before going to bed, do not do high-intensity exercise, and avoid factors that cause excitement, such as drinking tea, alcohol, coffee, smoking, watching stimulating TV and reading books, etc., to keep your emotions stable.

3. When you feel you can't sleep, you should control your emotions and don't be irritable. You can drink a moderate amount of beverage to promote sleep. Milk not only contains a biochemical substance that makes people sleepy and can promote sleep; the nutrition of milk can also make people feel warm and full, enhance the hypnotic effect, and make people sleep steadily, deeply, and sweetly.

Millet porridge is also a good choice, because millet contains tryptophan and starch. Tryptophan is the raw material for the formation of hydroxytryptamine, which has an inhibitory effect on the brain and can promote sleep.

4. Soak your feet in hot water before going to bed and massage the Yongquan acupoint on the sole of the foot. Soaking your feet in hot water before going to bed can dilate blood vessels, promote blood circulation, and help you sleep well at night.

Furthermore, attention should be paid to sleeping posture. Patients with coronary heart disease should adopt the right side lying position with head high and feet low. Sleeping with head high and feet low can reduce the amount of blood returning to the heart, reduce the heart load, and help the heart "rest".

If the coronary heart disease patient is in a serious condition and has heart failure, it is advisable to adopt a semi-recumbent position to reduce breathing difficulties and avoid lying on the left side or prone. When sleeping in the right side recumbent position, the heart is not compressed, breathing is smooth, which is conducive to the regulation of circulation function and reduces the occurrence of angina.

From this, we understand that for men who lack sleep for a long time, the damage to their bodies is very great. Daily health care and exercise are the basis for ensuring good health. On this basis, adequate sleep and healthy living and eating habits should be maintained to prevent diseases.