Good Lifestyle

It's not a secret that has enough sleep, it's vital for your health. But even thoughRoutine it will take you to bed early enough is important, theQuality of your Shudeye Can be as essential as how many hours you can get. In fact, new research indicates that you could hurt yourself in the heart avoiding one thing while sleeping. Read it to see what should not be part of your sleep.

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In a study published on March 14 in the newspaperActs of the National Academy of Sciences, 20 participants aged 19 to 36 were invited to spend two nights sleeping in a laboratory. All participants were then supplied witha dark room to sleep in during the first night. However, half of the participants spent the second night in an illuminated room of 100 lux equivalent to the glow of a television or lamppost through a window - while the other halfslept in total darkness,Smithsonian magazine reports.

Before going to bed, researchers connected IV tube participants who have allowed researchers to monitor their blood while they slept without waking him. The team also measured other sleeping and healthy metrics, including their brainwaves, hormone levels and heart rates throughout the night. In the morning, the team took additional tests to measure glucose and insulin levels and administered a glucose dose to participants to record the insulin response from their body. The results revealed that not only the participants who didslept in weakly illuminated rooms Get less restory sleep, but they also had higher at 25% insulin levels in their morning circulation in the morning, as well as a higher average heart rate than those sleeping in dark rooms.

"The results of this study show that only one night of exposure to moderate room lighting during sleep can affect glycosis and cardiovascular regulations, which are risk factors for heart disease, diabetes and metabolic syndrome ","Phyllis Zee, MD, PhD, the main author of the study and chief of sleep medicine of the northwestern University of Feinberg School of Medicine, said in a statement. "It is important for people to avoid or minimize the amount of exposure to light during sleep."

The results of the study have supported previous research, which have found that light exposure during the day can increase your heart rate due to a response generated by the sympathetic nervous system of your body. Typically, it allows you to become more alert during waking hours. But by being activated during hours of sleep, your body lacks crucial restoration time that the body must perform serious health problems.

"We have shown that your heart rate increases when you sleep in a moderately illuminated room"Daniela Grimaldi, MD, PhD, a co-first author of the study and the research assistant Professor of Neurology in Nord-Ouetern, said in a statement. "Even if you are asleep, your autonomic nervous system is activated. It's bad. Usually, your heart rate and other cardiovascular parameters are lower at night and superior during the day."

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Based on the results, Zee suggests doing someChanges for your sleeping area. "I think the strength of proof is that you should clearly pay attention to the light in your bedroom," she told CNN. "Make sure you start attenuating your lights at least an hour or two before bed to prepare your environment to sleep."

In addition to being sure not to use high LED lightbulbs where you sleep, you should also be conscious of devices creating the brightness of your room, such as laptops, television screens, phones or tablets. "Blue light is the most stimulating type of light," Zee said. "If you have to have a light for safety reasons, change the color. You want to choose fires that have more reddish or brownish tones."

If you can not change your sleep environment, Zee recommends installing blackout curtains in your room or using a mask for the eyes to block the light. It can also help reorganize your room so that any outdoor lighting does not shine on you while sleeping.

But it's not just about finding good lighting when it comes toConditions of rest and cardiovascular health: Other scientists have also explored howSleep in different positions could potentially affect your heart, Satherline reports. Such a study conducted in 1997 tested 40 subjects - 18 of whom were diagnosed with heart disease and 22 considered as a health using an electrocardiogram (ECG) toMonitor electrical activity in the heart while they passed between sleeping on their backs and their sides. The results showed that participants sleeping on their left side saw the most important changes to their ECG assessments while resting.AE0FCC31AE342FD3A1346EBB1F342FCB

A separate study conducted in 2018 also used ECG to monitor the cardiac data of 9 subjects. Similar to the 1997 study, the results also found that participantsSleep on their left side had significant changes in the electrical activity of their hearts. But in this study, a imaging technique known as VectorCardiography has also shown that the heart turned around and moved into this position, what researchers said that researchers can explain the recorded changes. In comparison, almost no change in ECG has been recorded while the participants slept on their right side, probably because of a thin layer of fabric between the lungs known as the mediastinal holding the heart securely While sleeping this way, SinghingLine says.

However, the two studies quickly concluded that more research would be needed on how the sleep position could affect the activity of the heart overall. And while some patients diagnose congestive heart failure have reported a breathable or discomfort difficulty while sleeping on their left side, there is no conclusive evidence that sleeping on your left could put you at increased risk of heart disease. You do not already do a condition.

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