(CNN) If you needed another reason to get enough sleep, here it is: it can help your heart‘s health.
The American Heart Association added sleep duration to its cardiovascular health checklist. It is part of the Life’s Essential 8 questionnaire, which measures eight key areas for determining a person’s cardiovascular health.
The updated list was published Wednesday in the AHA’s peer-reviewed Circulation and replaced Life’s Simple 7 questionnaire, which had been in use since 2010.
In addition to sleep, the new categories retained the original categories: diet, physical activity, nicotine content, body mass index, blood lipids, blood glucose and blood pressure.
The duration of sleep was on the list after researchers studied new scientific discoveries over the past decade that showed that sleep played an important role in heart health, said Dr. Eduardo Sancheze, chief physician of prevention at AHA.
“People who don’t get enough sleep are more likely to develop things like obesity, hypertension and diabetes,” Sanchez said.
What counts as healthy sleep?
Adults should sleep seven to nine hours each night, said Dr. To see also : CDC reduces Covid-19 travel risk for 2 nations in Europe. Raj Dasgupta, a pulmonary care and sleep specialist and clinical associate professor at Keck Medical School, University of Southern California, Los Angeles.
However, people need to get quality sleep to benefit from it, said Dasgupta, who is also a spokeswoman for the American Academy of Sleep Medicine.
Dasgupta said that a person goes through several sleep cycles consisting of non-REM and REM (rapid eye movement) sleep. There are three stages in non-REM sleep, and the third is a deep sleep that restores the body both mentally and physically, he explained.
If you wake up constantly, it won’t let you go into those deeper stages, Dasgupta said. It could lead to higher blood pressure and high blood sugar levels linked to diabetes and obesity, he said. These conditions contribute to deteriorating heart health and increase the risk of heart failure, Dasgupta said.
Amended guidance
Several other categories were changed, including diet, nicotine exposure, blood lipids, and blood glucose. On the same subject : In China, science-based approaches to the virus are being sidelined.
Sanchez said the AHA has come up with a new way to gauge how well people are eating.
“We recommend a 16-point questionnaire that can be used at regular intervals to assess healthy eating habits, focusing on the amount of food per week,” he said.
Sanchez said exposure to nicotine focused on smoking tobacco, but now includes both passive smoking and wheezing.
Blood lipids are measured using non-HDL cholesterol, not total cholesterol. According to the U.S. Centers for Disease Control and Prevention, high-density lipoproteins are known as “good” cholesterol, and high levels can reduce your risk of heart disease and stroke.
According to the CDC, the measurement of blood sugar levels extended to the level of hemoglobin A1c, which measures the level of human blood sugar in the last three months. The test is often used in people with diabetes, as well as in the diagnosis of prediabetes and diabetes.
Is 6 and half hours sleep enough?
Although people’s need for sleep varies, most healthy adults need seven to nine hours of sleep a night to work best. Children and teenagers need even more. This may interest you : Do you need a library update? Aesop gives away free books by LGBTQ + authors. And despite the realization that our sleep needs decrease with age, most older people still need at least seven hours of sleep.
Is 6.5 hours of sleep suitable? However, although the researchers in this study seem to have an optimal sleep duration of 4.5 to 6.5 hours each night, lying down on weekends from time to time is unlikely to do any harm to your brain.
Is 6 hours of sleep enough for 30 minutes?
Fitbit researchers find that people who slept an average of 5 hours and 50 minutes to 6 hours and 30 minutes a night performed better than people who slept more or less. For both men and women over the age of 40, reducing night-time wakefulness increases cognitive performance by 10 percent.
Is 7 hours of sleep enough to build muscle?
Sleeping 7-9 hours a night is crucial, especially if you want to change your body composition, increase muscle mass and / or if you want to be ready for personal training the next day. Sleep promotes muscle recovery through protein synthesis and the release of human growth hormone.
Is 6 hours of sleep enough to build muscle? 6 hours of sleep may be enough for muscle growth, but you may notice that growth comes faster if you want to sleep 7-9 hours every night. Most people average about 7.5, but give it a try if you can and find the optimal sleep for you.
Is 7 hours enough sleep bodybuilding?
The researchers found that people who slept only 5.5 hours had 60% less muscle mass at the end of the study, while those who slept 8.5 hours had 40% more muscle. We are clearly seeing the powerful effects of sleep on muscle recovery and growth.
What is the minimum amount of sleep to build muscle?
That’s why you need to sleep at least 7 hours a night if you want your muscles to grow properly and quickly. Lack of sleep reduces the activity of protein synthesis pathways and increases the activity of breakdown pathways, which promotes muscle loss.
How much sleep do 100 year olds need?
Sleep disturbances in older adults. Most healthy older adults aged 65 or older need 7 to 8 hours of sleep each night to feel rested and alert. However, as you get older, your sleep patterns may change. These changes can cause insomnia or sleep disturbances.
How much sleep does a middle-aged person need? National Sleep Foundation guidelines1 recommend that healthy adults sleep 7-9 hours a night. Babies, toddlers and teenagers need even more sleep to enable them to grow and develop. People over the age of 65 should also receive 7-8 hours a day.
How much sleep does a person who is 10 to 12 years old need?
The Importance of Sleep The American Academy of Sleep Medicine has recommended that children between the ages of 6 and 12 sleep regularly for 9 to 12 hours a day, and adolescents between the ages of 13 and 18 should sleep for 8 to 10 hours per 24 hours.
How much sleep does a old need?
The panel found that although sleep patterns change with age, adults 65 and older still need 7-8 hours a night and ideally a continuous period of time.
