The National Sleep Foundation recommends that adults sleep at least seven to nine hours a night, but does not formally warn of the consequences of excessive sleep. A new study published in the European Heart Journal, and relayed by CNN, suggests that too much sleep could do almost as much harm as not sleeping enough.
The researchers examined data collected from 117,000 adults aged 35 to 70 in 21 countries and followed for almost eight years on average. Compared to those who sleep six to eight hours per night, the risk of heart disease and death is 5% for those who sleep between 8 and 9 hours, compared to 17% for those who slept between 9 and 10 hours, and 41% for those who slept more than 10 hours per night.
This can be explained by the fact that people who sleep more than the recommended length of time suffer from underlying health problems that require them to sleep longer. The authors of the study published in the European Heart Journal also found that napping (in people who slept for more than six hours the night before – and not in those who lack sleep) was associated with an increased risk of heart disease and deaths among those who slept more than six hours a night, but not those who slept less.
Some experts shared their opinions about the study with our colleagues at CNN . According to Julie Ward, a cardiac nurse from the British Heart Foundation :
“Although the results are very interesting, they do not establish a causal link”
“Long sleep does not cause heart disease or death, but poor health leads to increased sleep,” says Francesco Cappuccio, a professor of cardiovascular medicine and epidemiology at the University of Warwick in the UK.
In general and to avoid increasing the risk of developing certain diseases, it is necessary to detect an underlying problem in case of excess / lack of sleep, determine the number of hours of sleep needed by each and especially, d to have a quality sleep.
Some tips to improve the quality of sleep
Pay attention to exciting substances
You already know that caffeine is a stimulant; avoid coffee, tea and other sources of excitement such as chocolate , tobacco and certain medications , at least two to three hours before going to bed. Be careful not to get hungry or eat too much before going to bed (the feeling of hunger can wake you up and digestion can be bothersome).
Create a soothing bedtime ritual
Relaxation is essential for you to fall asleep faster. Try to create a kind of routine an hour before bed, that your brain will associate with sleep, such as listening to soft music, reading, practicing yoga , meditation or taking a hot bath.
Gradually dim the light before bedtime
Our biological clock is affected by light. Turn off bright lights, lamps and screens at least an hour before going to bed because they will only keep you awake. If it is too difficult to completely turn off lights or screens, at least reduce their intensity to prepare your body for sleep.
Make your room a paradise to sleep
Make your bedroom a room dedicated solely to sleep, relaxation and sexual pleasure. The goal is not to associate it with other insidious distractions such as work or TV … Use blackout curtains to block the outside light, paint the walls in a soothing pastel tone and invest in a mattress , sheets and comfortable pillows. Keeping the room between 16 ° and 20 ° C can also help you fall asleep. In addition, if you have pets, keep them out of bed because they can disrupt your sleep.
Exercise at the right time
Exercise can help you fall asleep faster and more deeply, provided you do it at the right time. The exercise stimulates the body to secrete cortisol, a stress hormone, which activates the alert mechanism in the brain. That’s fine unless you try to fall asleep. Try to finish your exercises at least three hours before going to bed or exercising earlier in the day.