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Cardiologist reveals perfect time to wake up to avoid diabetes and hypertension

Cardiologist reveals perfect time to wake up to avoid diabetes and hypertension Cardiologist reveals perfect time to wake up (photo: Freepik)

Sleep is an important factor for health. It's been called one of the factors for overcoming stress or avoiding heart disease. To avoid problems, you should wake up at a certain time, tells the cardiologist Natalia Ivaniuk.

What happens in the body

According to the doctor, the human body is designed in such a way that in the area in which we live, at 6:30 am, cortisol is released into the bloodstream.

Cortisol is a steroid hormone that is produced in the adrenal cortex from cholesterol. It is often called the "stress hormone".

The cardiologist noted that at 6 am, the synthesis and release of melatonin, a hormone that supports sleep, ends. When cortisol is released, adrenaline is released, blood glucose levels increase, and it's already 6:30.

If you continue to sleep at this time, this is a direct path to hypertension, diabetes, low immunity, and cancer in the future.

How many hours of sleep should you get

Sleeping past 6:30 am is not a very healthy habit.

A man needs to sleep 7 hours a day, and a woman 8, so to get up at 6:30 a man needs to go to bed at 23:30, and a woman at 22:30.

The doctor added that the following factors should be observed:

  • it is important not only how much you sleep, but also what time you go to bed
  • you need to sleep no more than 8 hours, but in the end, less is better than too much
  • for a long life and preservation of the body's youth, you need to wake up at 6:30

What to do in case of insomnia

If insomnia is interfering with your ability to function during the day, see your doctor to determine the cause of your sleep problem and how to treat it.

To recover from insomnia at home, follow these tips:

  • avoid large meals, caffeine, and alcohol before bed
  • be physically active during the day, if possible outside
  • reduce your caffeine intake
  • go to bed and get up at the same time every day, including weekends
  • put away smartphones, TVs, laptops or other screens at least 30 minutes before bedtime
  • quit smoking
  • turn your bedroom into a dark, quiet, cool place
  • relax before bed with soothing music, a good book or meditation