Core Viewpoint - Long-term sleep deprivation significantly increases the risk of cardiovascular diseases, including hypertension, coronary heart disease, and stroke, with specific risk increases of 30%, 50%, and 70% respectively for those sleeping less than 6 hours compared to those sleeping 7-8 hours [1]. Group 1: Impact of Sleep Deprivation - Long-term sleep deprivation leads to a higher likelihood of developing hypertension, coronary heart disease, and stroke [1]. - Individuals sleeping less than 6 hours face a 30% increased risk of hypertension, nearly 50% for coronary heart disease, and a 70% increase for stroke compared to those who sleep 7-8 hours [1]. Group 2: Warning Signs from the Heart - Four major warning signs from the heart include: 1. Abnormal chest tightness or pain, especially after activity [2]. 2. Nighttime breathing difficulties, which may indicate heart failure [3]. 3. Unexplained fatigue accompanied by heart rate irregularities [4]. 4. Persistent lower limb swelling, indicating potential heart pump function decline [5]. Group 3: Recovery from Sleep Deprivation - Supplementing sleep after staying up late does not fully mitigate the damage caused by sleep deprivation [6]. - The body's biological rhythms are disrupted by late-night activities, affecting hormone secretion and metabolic regulation [6]. - Short naps can alleviate temporary fatigue but cannot reverse long-term cardiovascular and immune system damage caused by chronic sleep deprivation [6]. Group 4: Recommendations for Recovery - To recover from sleep deprivation, it is advised to maintain a regular sleep schedule, limit naps to 30 minutes, and engage in light physical activities [8]. - A balanced diet rich in protein, fiber, vitamins, and minerals is recommended, while avoiding high-fat and fried foods [8]. - Healthy snacks during late-night hours can help mitigate negative effects, with fruits and vegetables being preferable [9]. Group 5: Maintaining Heart Health - Adults should aim for 7-8 hours of sleep per night to protect heart health [10]. - Creating a conducive sleep environment and avoiding stimulants before bedtime are essential for improving sleep quality [11]. - Regular cardiovascular check-ups are recommended for individuals with sleep issues to monitor heart health [11].