Sleep plays a crucial role in maintaining overall health and well-being. Adequate sleep can improve brain function, mood, and energy levels, while inadequate or poor-quality sleep can lead to a range of health problems. One of the most significant connections between sleep and health is the link between sleep and heart health.
Studies have found that people who don’t get enough quality sleep or enough sleep in general are at a higher risk for developing heart disease. A study published in the Journal of the American Heart Association found that middle-aged adults with high blood pressure or diabetes who slept less than six hours per night had twice the increased risk of dying from heart disease or stroke. However, the increased risk of early death for people with high blood pressure or diabetes was negligible if they slept for more than six hours.
So, how exactly does sleep affect heart health?
One way is through the impact of sleep on stress hormones. During sleep, the body produces less of the stress hormone cortisol, which can help reduce blood pressure. In addition, sleep helps regulate the activity of the sympathetic nervous system, which is responsible for the body’s “fight or flight” response to stress. When the sympathetic nervous system is active, it can cause an increase in stress hormones such as adrenaline and noradrenaline. That, in turn, can raise blood pressure and increase the risk of heart disease.
Poor sleep habits can also increase the risk of heart disease by contributing to other risk factors such as high cholesterol and diabetes. For example, a study published in the Journal of the American Medical Association found that people who slept fewer than six hours per night were more likely to have higher blood pressure and higher levels of LDL (“bad”) cholesterol compared to those who slept seven to nine hours per night. Similarly, research has shown that poor sleep can increase the risk of developing diabetes, which is a major risk factor for heart disease.
So, what can you do to improve your sleep habits and protect your heart health? Here are some tips:
- Stick to a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends.
- Create a sleep-friendly environment by keeping the bedroom cool, dark, and quiet and using a comfortable mattress and pillows.
- Avoid caffeine, alcohol, and heavy meals close to bedtime, as these can disrupt sleep. Alcohol may help some people fall asleep more quickly, but it’s not a healthy long-term solution for sleep problems.
- Relax before bed by reading a book or taking a warm bath. Leave your phone in another room.
- Get regular exercise, but avoid vigorous activity close to bedtime.
- If you have trouble falling or staying asleep, try relaxation techniques such as deep breathing or meditation.
- Don’t smoke. Nicotine is a stimulant that can make it harder to fall asleep and stay asleep. In addition, smokers may have a harder time falling asleep due to withdrawal symptoms, such as cravings, that can occur during the night.
If you are over the age of 60, pay attention to your sleep patterns and anything that helps or interferes with sleep. If you suspect that an illness or medication you are taking is interfering with your sleep, talk to your doctor. Similarly, if you have ongoing sleep problems or if you snore loudly and feel tired during the day, these could be signs of a sleep disorder such as sleep apnea, which can be treated with lifestyle changes or medical intervention.
Horizon Care Services can help you improve your sleep habits and overall health by providing personalized home care services. Our trained caregivers can help you follow doctor’s orders, take medication on time, and ensure a safe and healthy environment. Contact us today to learn more about our services and how we can help you achieve optimal health and well-being,1-877-227-3890.