Table of Contents
Introduction
Did you know that quality sleep not only helps us to stay healthy but also impacts our overall health and well-being? Sleep is a very important part of our daily lives, and it’s necessary for brain growth, hormone production, and repair. If you’re feeling lethargic or can’t seem to get enough hours of quality sleep every night, you might be at a stage where your heart health is suffering. This blog post will explore how sleep affects cardiovascular health by discussing how much total sleep time we need in order to maintain good cardiovascular function.
A good night’s sleep isn’t just vital for your energy levels, it’s vital for heart health as well. Find out how sleep is linked to your heart health. If you are interested in super king size beds head over to Sleep Republic.
How Much Sleep Do You Need?
Study says the majority of adults require at least seven hours of sleep every night. However, over one-third of American adults aren’t getting the recommended amount of sleep. Although this might be okay for a single few hours however, sleeping insufficiently over time could cause serious health problems and can make health issues worse.
What Health Issues Are Connected To Sleep?
Adults who are sleeping under 7 hours per night are more likely to declare having had health issues, such as asthma, heart attack, and depression. Certain health conditions increase the risk of developing heart attack, heart disease and stroke. These health conditions are:
The blood pressure of a person is elevated
During normal sleep, your blood pressure goes down. If you suffer from sleep issues, your blood pressure is elevated for a longer amount of time, high blood pressure is among the top risk factors for heart disease and stroke. Around 75 million Americans 1 of 3 adults have high blood pressure. Also start cleaning your mattress for better sleep.
Type 2 Diabetes
The disease creates sugar in the blood and could cause damage to blood vessels. A few studies have shown that a good night’s sleep can help improve blood sugar control.
Obesity
Sleep deprivation can result in unhealthy weight growth. This is particularly true for adolescents and children who require more rest than adults. Insufficient sleep can influence a region of the brain responsible for controlling hunger.
What Types Of Sleep Disorders Can Harm The Heart?
- Sleep apnea occurs when your airway is blocked frequently during sleep which causes the breath to stop for short periods of time. Sleep apnea is often due to certain health conditions including obesity, and heart failure.
- Sleep Apnea impacts the amount of oxygen your body receives during sleep and can increase the chance of developing a variety of diseases, including hypertension, heart attacks, and stroke. It is more prevalent in Blacks, Hispanics, and Native Americans than among whites.
- Insomnia is the term used to describe difficulty sleeping and staying asleep or both. A staggering one out of two adults suffers from temporary insomnia at one time, while 1 of 10 suffers from long-lasting insomnia. Insomnia can be linked to the high pressure of blood and coronary disease. As time passes, poor sleep can result in bad habits that may harm your heart, such as increased stress levels, lower motivation to exercise, and a poor diet.
The Link Between Sleep Issues and Heart Diseases
- It is not surprising that an increasing amount of research shows a link between many conditions of sleep and the health of your cardiovascular system.
- Sleep disorders that are common such as obstructive sleeping apnea or insomnia are much more likely to suffer from heart arrhythmias, plaque buildup, heart failure, and coronary artery disease, than the general population.
- The evidence is mounting that sleep disorders that cause neurological damage like restless leg syndrome affects 7 to 10 percent of Americans and can make them more likely to develop heart disease, but further research is required to understand the relationship.
- In most people, blood pressure dips during sleep. But this may not always occur for people suffering from Type 1 narcolepsy. Although there is a need for more research in this field there are some indications that this could increase the chance of developing heart issues.
How Can You Get Better Quality Sleep?
- Maintain a consistent sleep routine. Sleep at the exact time every evening and wake up at the same time every morning, including on weekends. Take melatonin pills for better sleep.
- Make sure you get enough sunlight particularly earlier in the morning. Take an early morning walk or an afternoon walk.
- Engage in enough physical activity throughout the daytime. Do not do any exercise within the first few hours before the time you go to bed.
- Avoid exposure to artificial light, particularly after a couple of hours of sleep. Utilize anti-blue filters on the light of your smartphone or computer.
- Avoid eating or drinking within a couple of hours prior to nighttime. Avoid drinks and foods that are high in sugar or fat particularly.
- Make sure your bedroom is cool, dark and peaceful.
- Assist your medical team to determine the obstacles to a good night’s sleeping, which could include other medical issues.
Conclusion
First, the good news; you can improve your sleep quality and quantity by taking a few simple steps. Be smart about when you go to bed. Make sure to get enough sleep every night (7-9 hours for most adults) Avoid caffeine after 3pm Avoid alcohol before bedtime. Don’t work in bed (put your work on the table or even better, in another room). Don’t eat right before bed (avoid late dinners). Keep your bedroom cool and as dark as possible, use curtains on the windows if necessary. Relax before going to sleep (meditation or self-hypnosis are effective methods).