Study finds sleep-deprived people have thicker arms and thighs? If you want to sleep soundly, it is recommended to do 4 less things before going to bed

Staying up late is now the norm for many young people.

We all know that staying up late will hurt the body. Staying up late often leads to lack of sleep. If the human body is not relaxed and relieved, it will naturally cause a series of troubles.

But you know, just as many of us are troubled by the fat on our arms and legs, in addition to targeted exercise, there may be another factor that we ignore.

lack of sleep, more “thick” legs and arms ?

Recently, a study published in the international nutrition journal “Nutrients” found that where the “fat” grows, is often related to the length of sleep.

The researchers used the sleep status of 9,413 participants from the National Health and Nutrition Examination Survey in the United States from 2011 to 2018, and used dual-energy X-ray absorptiometry to measure the body. Fat mass in different parts.

Through the data, taking into account participants’ lifestyle, comorbidities and medications, sociodemographic Compared with those who slept 7-9 hours a day, those who slept less than 7 hours a day had higher fat content index in the trunk, arms and legs.

But when comparing people who slept more than 9 hours a day, no significant difference was found.

In addition, among obese people, people who slept less than 7 hours a day had a higher fat mass index in their arms and legs than people who slept 7-9 hours a day, but A correlation has not been observed in non-obese people.

Why does lack of sleep cause obesity?

You should know that if you don’t get enough sleep or stay up late for a long time, the ghrelin in the body will increase rapidly with energy consumption, which often makes people more likely to feel hungry and overeat.

At the same time too long sleep, serum leptin (a hormone that reduces appetite) decreases, and serum ghrelin (an appetite-stimulating hormone) increases gradually , leading to increased hunger and appetite, which will prompt people to crave high-calorie foods.

Does staying up late lead to high blood pressure?

Occasionally staying up late will not cause high blood pressure.

However, if you stay up late for a long time, the nerve and body fluid functions of the human body will be disordered, and the immunity of the human body will decline rapidly.

When staying up late, the sympathetic nerves in the human body will be overexcited, resulting in the secretion of blood vessel-constricting hormones, which will stimulate diastolic blood pressure and systolic blood pressure, thereby increasing blood pressure.

Staying up late for a long time will indeed lead to high blood pressure, and it is easy to suffer from various cardiovascular and cerebrovascular diseases.

What should not be done before bedtime to get enough sleep?

Whether it is obesity or high blood pressure, staying up late can cause far more harm to the body, and if we want to “sleep until dawn”, we should try not to Do these things so as not to disturb your sleep.

One, overeating

If you eat too much food before going to bed, it will not only damage the spleen and stomach, but also seriously affect sleep quality.

In addition, overeating before going to bed will make the body fat exceed the standard and lead to obesity. After too much fat enters the blood, it will increase the viscosity of blood lipids, resulting in unstable blood pressure, and it is easy to have a heart attack after falling asleep. Cerebrovascular disease.

2. Excessive emotionality

Before going to bed, be sure to keep a quiet mood.

If there is great sadness and joy before going to bed, it is easy to make blood pressure rise rapidly. Being too emotional before going to bed can also make the brain in a state of tension and excitement, which seriously affects sleep.

Third, prolonged contact with electronic products

Many people like to play with mobile phones or computers before going to bed. These electronic products can easily damage the eyesight.

In addition, excessive exposure to electronic products before going to bed will make the brain highly excited, so that the brain cells cannot relax, resulting in unstable blood pressure and increasing the risk of cerebral infarction or myocardial infarction.

4. Drinking and smoking

If you drink alcohol before going to bed, the alcohol will enter the human body, which will strongly stimulate the inner wall of the blood vessels, make the blood pressure unstable, and cause blood pressure The phenomenon of ups and downs, which inducesEmergence of cerebral thrombosis.

And if you smoke before going to bed, it will cause rapid spasm of blood vessels, affect the speed of blood flow, make blood pressure unstable, and easily cause coughing and chest tightness during sleep.