有这几个睡眠习惯的人，容易得糖尿病和高血压

更新时间：2025-01-26 11:46  浏览量：4

原创 腾讯医典深夜：沉浸在手机的光影中，却“不舍得”睡；清晨：闹钟响了一遍又一遍，却“不甘心”起；一只羊、二只羊……一个小时后，非但没有迎来周公的造访，反而愈发清醒，思绪万千；怕黑，所以干脆开着灯睡……上面这些睡觉时的小习惯，你是否似曾相识，又中了几个呢？4.调整饮食晚餐适量减少碳水化合物和脂肪的摄入；睡眠质量不好的人，从下午开始就不要摄入刺激性饮品，如咖啡、酒等。5.适当放松睡前可适当进行放松活动，如听轻音乐、泡脚等。6.合理午休建议将午休时间控制在20-30分钟，既可以提高下午的工作效率，也不会影响晚上的睡眠。“天寒正好眠，何必等光敛”。希望看完这篇文章的你，今晚可以早点躺下，做个美梦。审核专家：韩璎首都医科大学宣武医院神经内科主任医师参考文献1. Kianersi S, Liu Y, Guasch-Ferré M, et al. Chronotype, Unhealthy Lifestyle, and Diabetes Risk in Middle-Aged U.S. Women: A Prospective Cohort Study. Ann Intern Med. 2023;176(10):1330-1339. doi:10.7326/M23-07282.《2024中国居民睡眠健康白皮书》.中国睡眠研究会发布.2024.3. Ai S, Zhang J, Zhao G, Wang N, et al. Causal associations of short and long sleep durations with 12 cardiovascular diseases: linear and nonlinear Mendelian randomization analyses in UK Biobank. Eur Heart J. 2021 Sep 7;42(34):3349-3357. doi: 10.1093/eurheartj/ehab170.4.Windred DP, Burns AC, Rutter MK, et al. Personal light exposure patterns and incidence of type 2 diabetes: analysis of 13 million hours of light sensor data and 670,000 person-years of prospective observation. Lancet Reg Health Eur. 2024 Jun 5; 42:100943.doi: 10.1016/j.lanepe.2024.100943.5. 张爽, 李莲, 黄育北,等.成年人睡眠时间对体重增加和肥胖风险的Meta分析[J]. 中华流行病学杂志, 2015, 36(5):519-525.6.Williamson AM, Feyer AM. Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occup Environ Med. 2000 Oct;57(10):649-55. doi: 10.1136/oem.57.10.649.7.Wang X, Xu Y, Li X, et al. Day-to-day deviations in sleep parameters and biological aging: Findings from the NHANES 2011-2014. Sleep Health. 2023 Dec;9(6): 940-946.doi: 10.1016/j.sleh.2023.07.018.8.Fang Y, Forger DB, Frank E, et al. Day-to-day variability in sleep parameters and depression risk: a prospective cohort study of training physicians. NPJ Digit Med. 2021 Feb 18;4(1): 28.doi: 10.1038/s41746-021-00400-z.*腾讯医典内容团队出品