Getting enough sleep every day is the best medicine for health. Sleeping too little can negatively impact physical health, mental well-being, and beauty, but sleeping too much over a long period can also cause significant harm.
Depending on age, gender, and individual health conditions, sleep needs vary. However, the average adult requires about 7-8 hours of sleep each day.
Multiple Consequences
Dr. Đinh Minh Trí from Ho Chi Minh City University of Medicine and Pharmacy states that oversleeping does not make the body healthier and can lead to many health issues that require attention.
Oversleeping is not good for overall health – (Illustrative photo/ Source: Getty).
- Increased risk of cardiovascular disease: Although scientists have not yet identified the reasons behind the link between oversleeping and heart disease, studies indicate that individuals who sleep 9-11 hours daily have a higher risk of developing heart disease due to arteriosclerosis. In contrast, those who sleep 7-8 hours a day have a lower risk.
- Weight gain: Scientific research shows that individuals who sleep less than 5 hours per day tend to gain weight more quickly and are more prone to obesity. Similarly, those who sleep over 9 hours a day are also at risk of weight gain.
Conversely, people who sleep 7-8 hours daily tend to maintain a healthier weight more easily. Thus, in addition to exercising and dieting, getting enough sleep is crucial for weight management.
- Increased frequency of illness: Oversleeping can adversely affect the immune system, including heightened inflammation within the body.
Researchers have measured cytokine levels in the blood, with higher amounts indicating a response to infection. Women who oversleep show 44% higher levels of cytokines.
- Poor concentration: Oversleeping can weaken decision-making and problem-solving skills while diminishing memory function. Consequently, researchers have determined that sleeping 7-8 hours a day is essential for maintaining cognitive health.
Sleep Habits to Avoid for Heart Health
According to MSc. Nguyễn Xuân Tuấn, a lecturer at the University of Medicine and Pharmacy, Vietnam National University, quality sleep is very important, as certain sleep habits can negatively impact cardiovascular health.
- Poor sleep quality: Interrupted sleep or sleeping less during the week and more on weekends disrupts the body’s biological rhythm. Everyone should establish a consistent sleep schedule, with a recommended duration of 7-8 hours each night.
Frequent sleep deprivation contributes to an increased risk of various heart-related diseases, including hypertension, increased stress on the cardiovascular system, and overall heart function impairment. Therefore, the body needs adequate rest each night.
- Improper sleeping positions: Sleeping on one’s stomach can put pressure on the heart and lungs, making it harder for blood and oxygen to circulate normally. This position can also strain the neck or back.
Sleep apnea occurs when the airway is continuously obstructed, leading to brief pauses in breathing. This condition can be caused by certain health issues such as obesity or heart failure. Sleep apnea affects the amount of oxygen the body receives, increasing the risk of high blood pressure, heart attacks, and strokes…
- Excessive snoring: Snoring too much can affect cardiovascular health and lead to high blood pressure, heart attacks, and strokes. Snoring may be a symptom of sleep apnea. High blood pressure due to sleep apnea can harm the heart.
- Using electronic devices before bed: Using phones, tablets, or watching TV can disrupt the body’s natural sleep-wake cycle. The blue light emitted by electronic devices can also affect the hormone melatonin, which regulates sleep.
Avoiding these devices for at least one hour before bed can promote better sleep and protect heart health.
