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As a common chronic disease, hypertension affects the health of hundreds of millions of people around the world. Many people may not know that there is a strong relationship between high blood pressure and sleep. Medical studies in recent years have shown that sleep quality and duration have an important impact on blood pressure control. Doctors have found that for people with high blood pressure, following the principle of "4 sleeps and 5 don't sleep" can effectively help control blood pressure.
"4 sleeps" refers to the four sleep habits that people with high blood pressure should adhere to. The first is to maintain a regular schedule. The human body has an internal biological clock that regulates our physiological functions, including the circadian rhythm of blood pressure. Studies have shown that maintaining a regular sleep schedule can help stabilize blood pressure and reduce blood pressure fluctuations.
People with high blood pressure are advised to go to bed and wake up at a set time every day, even on weekends.
The second sleep habit is to get enough sleep. Adults should get 7-9 hours of sleep per night. Lack of sleep causes the sympathetic nervous system to be active, increasing the secretion of stress hormones in the body, which can cause blood pressure to rise. Long-term sleep deprivation can also lead to insulin resistance and an increased risk of diabetes and cardiovascular disease.
The third type of sleep habit is to create a good sleeping environment. A quiet, dark, and cool environment can help improve sleep quality. It is recommended to use blackout curtains, keep the room temperature between 18-22 degrees, and minimize noise disturbances. Some studies have shown that using white noise or soft, natural sounds can help some people fall asleep more easily.
The fourth sleep habit is to develop a bedtime ritual of relaxation. Relaxing activities, such as reading, listening to soft music, or doing deep breathing exercises, 30-60 minutes before bedtime can help relax the body and mind and make it easier to fall asleep. Avoid using electronic devices before bedtime, as blue light can inhibit the secretion of melatonin and affect sleep quality.
"5 not sleeping" refers to the five sleep habits that people with high blood pressure should avoid. The first is not to take long naps. A short lunch break can refresh your mind, but napping longer than 30 minutes may affect the quality of your night's sleep and lead to poorly controlled blood pressure. If you must take a nap, it is recommended to limit it to 20-30 minutes.
The second habit to avoid is not to drink alcohol before bed. Many people think that alcohol can help you fall asleep, but in fact alcohol can affect the quality of sleep, leading to frequent awakenings during the night. Alcohol also stimulates the sympathetic nervous system, causing blood pressure to rise.
The third habit to avoid is not to eat large amounts of food before bedtime. Large meals or fatty foods should be avoided within 2-3 hours of bedtime. This can affect sleep quality and can also lead to acid reflux, increasing the risk of nighttime blood pressure elevation.
The fourth habit to avoid is not to exercise vigorously before bed. Moderate exercise is good for blood pressure control, but strenuous exercise within 1-2 hours of bedtime will excite the body and be detrimental to falling asleep. It is recommended to schedule exercise time in the afternoon or 2-3 hours after dinner.
The fifth habit to avoid is not to take sleeping pills for a long time. Long-term use of sleeping pills may cause dependence and may affect the metabolism of blood pressure medications. If you have sleep problems, you should try to improve your sleep habits first, and if necessary, use sleeping pills under the guidance of your doctor.
From the perspective of Western medicine, the relationship between sleep and blood pressure mainly involves the regulation of the autonomic nervous system. Normally, a person's blood pressure drops by 10-20% while sleeping, a phenomenon known as a "nocturnal drop in blood pressure". If this decline is not significant or absent, it may increase the risk of cardiovascular disease.
Lack of sleep or poor quality can lead to an active sympathetic nervous system, increasing the secretion of hormones such as adrenaline and cortisol, which can cause an increase in blood pressure.
Western medicine mainly relies on medication and lifestyle interventions to treat hypertension. Commonly used antihypertensive drugs include angiotensin-converting enzyme inhibitors (ACE inhibitors), angiotensin receptor antagonists (ARBs), calcium channel blockers, diuretics, etc.
The doctor will choose the appropriate combination of drugs according to the patient's specific situation. Western medicine also emphasizes lifestyle changes to control blood pressure, including salt restriction, weight control, smoking and alcohol cessation, and regular exercise.
From the perspective of traditional Chinese medicine, high blood pressure belongs to the categories of "dizziness" and "headache". Traditional Chinese medicine believes that the occurrence of hypertension is related to factors such as hyperactivity of liver yang, phlegm turbidity and internal obstruction, and qi and blood stasis. In the view of traditional Chinese medicine, sleep problems are often related to restlessness, liver stagnation, phlegm and heat internal disturbance, etc. When treating hypertension in traditional Chinese medicine, it is necessary to lower blood pressure, regulate the function of internal organs, and balance yin and yang.
Common methods used in TCM to treat hypertension include traditional Chinese medicine, acupuncture, massage, etc. Commonly used traditional Chinese medicine prescriptions include Gastrodia gastrodia, Hook vine drink, Qi Ju Dihuang pills, etc. These formulas can calm the liver and latent yang, nourish yin and reduce fire, and dissolve phlegm.
Acupuncture treatment can choose acupuncture points such as Baihui, Fengchi, Taichong, etc., which help to calm the liver and latent yang, and calm the nerves. Tuina can improve local blood circulation and relieve symptoms such as headache and dizziness by massaging the head, neck and other parts.
When it comes to sleep regulation, TCM also has unique insights. Traditional Chinese medicine believes that "lying down cures all diseases", and a good sleep can regulate the balance of yin and yang and nourish the internal organs.
For people who have been diagnosed with high blood pressure, it is important to take their medications on time as directed. Some patients may stop taking the drug on their own because their blood pressure is temporarily stable, which is a very dangerous practice. The treatment of hypertension is a long-term process, which requires close cooperation between patients and doctors, regular monitoring of blood pressure, and timely adjustment of treatment plan.
The relationship between sleep and hypertension is complex and intimate. By following the principle of "4 sleeps and 5 don't sleep", patients with high blood pressure can effectively improve their sleep quality and thus better control their blood pressure. We should also realize that the prevention and treatment of hypertension is a systematic project, which requires comprehensive intervention from multiple aspects such as diet, exercise, and emotion management.
Only by adhering to a healthy lifestyle can we truly achieve long-term effective control of blood pressure, reduce the risk of cardiovascular disease, and improve the quality of life. Let's pay attention to high blood pressure, sleep health, and escort our own healthy life.
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