Heart health is linked to good quality sleep.
Heart health is linked to quality sleep. Quality sleep is as necessary for health as diet and exercise. As per a study- people who experience poor sleep have app. 71%higher risk of heart disease and a 45% higher risk of stroke. Sleeping is not only necessary for maintaining the energy levels of the body. But quality sleep is linked to heart health also. Sleep deprivation hampers productivity and imparts harmful effects on quality of life.
How heart health is linked to quality sleep?
Sleeplessness is a common health problem almost all over the world. Millions of people in America suffer from chronic lack of sleep. As per The American Heart Association, an irregular sleeping pattern is linked to cardiovascular risks. These include obesity, coronary heart disease, diabetes, high blood pressure, etc. Sleeping less than six hours per night may impact heart health adversely.
As per Peter C Farrell, Professor of sleep medicine at Harward Medical School, “Sleep-deprived people have higher blood levels of stress hormones and substances that indicate inflammation, a key player in cardiovascular disease. Even a single night of insufficient sleep can perturb your system.”
There appears to be a link between excessive sleep and heart health also. It was found that people who regularly slept more than nine or more hours per night had more build-up of calcium in their arteries. Then people who slept regularly seven hours per night.
How much sleep is needed?
Sleeping requirements depend upon various factors like- age, health conditions, etc. Normally an adult requires seven to nine hours of sleep per night. Not getting enough sleep for a longer duration may impact heart health. And can worsen the health conditions. One in three Americans suffers from lack of sleep.
What are effects of not sleeping well?
Persons sleeping less than seven hours per night for longer periods may have health problems like- heart attack, asthma, depression, etc. Some of the problems may be:-
High blood pressure:- During good quality sleep blood pressure gets lowered. Sleeplessness causes blood pressure to continue to remain at higher levels. Which impacts heart health and may cause heart disease or stroke. App.75 million Americans ( one in every three persons ) suffer from high blood pressure. Please click- for more details – How high blood pressure impacts the health of a person?
Type-2 diabetes:- Few studies have suggested that optimum and quality sleeping helps in maintaining blood sugar levels. Sleep deprivation is a risk factor for high blood sugar. It increases insulin resistance. Which causes diabetes. Sleeplessness adds to obesity and diabetes. Sleep deprivation may increase cortisol (stress hormone) leading to increased blood sugar levels. Diabetes is a risk factor for heart disease. Please click- for more details- What are the signs and symptoms of Diabetes.
Obesity:- Not sleeping well has been linked to obesity and weight gain. Sleeping requirements vary from person to person. but it has been observed to maintain health, seven hours of sleep is enough in general. Sleep deprivation may increase the likely hood of obesity, by an app. 89% in children and 55% in adults. Lack of sleep may affect the part of the brain that controls hunger. Obesity is a risk factor for heart disease. Please click for more reading on – What are preventable risk factors for heart disease?
Sleeping problems linked to heart health.
Quality sleep is very important for heart health. Sleeping problems can further worsen health conditions. Taking care of sleeping problems is necessary for heart health. For more reading- Caring for your heart. Following problems may create a negative impact on heart health.
Sleep apnea:- Sleep apnea is caused by breathing interruptions for a while, during sleeping. Sleep apnea is due to tongue fat. It is common among obese people. Breathing interruptions during sleep raises the stress hormone level- cortisol. Which may raise heart rate and blood pressure. Moreover, interruptions in breathing may reduce the oxygen levels in the blood. Which can further impact heart health.
Insomnia:- Insomnia ( lack of sleep) has a link with high blood pressure, which is a precursor to heart disease. Short term insomnia may be a common problem. But insomnia for long durations has adverse effects on health. Unhealthy sleep has wide-ranging consequences, many of which develop into risk factors for heart disease. People with insomnia often suffer from irritability, fatigue, difficulty in concentrating by the overproduction of cortisol hormone. insomnia can adversely affect our heart health. Insomnia may lead to an unhealthy lifestyle like- Less motivation to be physically active, adopting unhealthy food choices, which may further aggravate the problems pertaining to heart health.
What can be done for good quality sleep?
We need to sleep well. Necessary precautions must be taken so that our sleep is not disturbed. Following are a few suggestions for better sleep. Adopting habits that facilitate good quality and quantity of sleep.
- Adopting a fixed schedule of sleeping and waking time, including weekends may help to encourage good quality sleep every night.
- Exposure to sunlight or bright light during the day helps in getting good quality sleep. It creates a positive impact on the brain, body, and hormones. As per a study it was found that when people with insomnia were exposed to daylight. It improved their quality and duration of sleep. It also reduced the time to fall asleep by an app. 83%.
- Fixing and following a daily schedule for exercise. Remaining active can be helpful. More reading on– How sedentary lifestyle impact people’s health globally?
- Avoid stress. Adopting yoga and meditation helps in relieving stress levels and may help to get good quality sleep. More reading on- How to cut down stress levels?
- Keeping a gap of at least two hours between dinner and sleeping time. Avoiding heavy and large meals at the night. Avoiding caffeinated drinks, nicotine, and alcohol in the late hours. Caffeine and nicotine may cause sleeplessness. Alcohol may make you sleepy but it can cause disruption in sleep later in the night.
- Limiting day time naps up to a maximum of thirty minutes. And avoid late evening naps.
- The bedroom should be cool, calm, and dark. Avoid using electronic screens at least two hours before bedtime. The blue light emitted by electronic devices impacts the formation of hormones like melatonin. Melatonin helps the body to relax and fall asleep. Adopt a habit of reading books before sleeping.
- Taking a relaxing bath before bedtime can induce better sleep quality. As per a study taking a hot bath 90 minutes before going to bed helped people improve sleep quantity and quality.
Thus good quality and optimum quantity of sleep are necessary for heart health. It is advisable to consult your healthcare provider for working on obstacles being faced for good quality sleep, including other health conditions.
Stay safe, Stay healthy Sleep well.
For awareness purposes only.
Blogger and Marketing consultant.
Having 40+ years of experience in the healthcare industry. Modern medicine and Ayurveda.