The French National Institute of Health and Medical Research has published the results of a study on how sleep impacts cardiovascular health. Additionally, by scoring your own sleep based on 5 factors, you can determine if you have healthy sleep. Let’s find out more!
1 Scoring your own sleep
Based on the following 5 factors, each factor being worth 1 point if achieved, and 0 points if not:
- You go to bed and wake up early.
- You sleep 7-8 hours every night.
- You don’t feel excessively sleepy during the day.
- You don’t have trouble falling asleep or experience interrupted sleep.
- You don’t suffer from sleep apnea or loud snoring, with breathing pauses during sleep. (ask your sleep partner)
Scoring your own sleep
If you score 5 points, it means you have good sleep and good cardiovascular health. With each point achieved, you can reduce the risk of developing cardiovascular-related diseases by about 16-18%.
On the other hand, if you have a low score, don’t worry too much, because knowing how to improve sleep quality can also reduce the risk of cardiovascular disease.
2 Ways to improve sleep
To improve your sleep in a positive direction every day, you should follow these steps:
- Choose a comfortable pillow and mattress.
- Avoid drinking water close to bedtime.
- Create a clean, comfortable, and quiet sleeping environment.
- Listen to relaxing music before bedtime.
- Use herbal teas.
- Establish a bedtime routine and wake up early.
- Avoid consuming too much caffeine, and avoid caffeine after 3 PM.
- Think about things that make you happy before going to sleep.
- Get as much natural light as possible during the day.
- Limit daytime napping to a reasonable time, maximum 30 minutes.
- Minimize exposure to electronic devices at night.
- Maintain a cool body, with a room temperature of about 26-27 degrees, or colder if you feel comfortable.
- Limit smoking.
- You can use aromatherapy to improve your sleep.
Ways to improve sleep
Above are some information on “scoring” your sleep and ways to improve sleep that you can apply to help yourself have a good and healthy sleep. Hopefully, the above information will help you maintain good health.
Source: Tổ quốc Newspaper
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