Many people know that consistently getting enough sleep is important for maintaining a healthy lifestyle. But, did you know that sleep plays a vital role in your heart health as well? There is a strong positive correlation between getting a good night’s sleep and cardiovascular health. Unfortunately, many are unable to regularly get quality sleep. In fact, between 50-70 million American adults have sleep disorders or feel like they don’t get enough sleep. This trend maybe be concerning as it may means this group is at risk of developing a cardiovascular issue.
How Does Sleep Effect Heart Health?
When you sleep, your blood pressure and breath rate naturally go down so, when you spend more time awake your blood pressure will remain higher for longer. This puts you at risk of developing a higher baseline blood pressure, which is one of the leading causes of heart disease and stroke. High blood pressure is also one of the most common cardiovascular health issues, with about 1 in 3 adults having high blood pressure. Sleep also plays a key part in regulating your blood sugar levels. So, by not getting enough sleep you also put yourself at risk of developing conditions such as Type II Diabetes and obesity.
Sleep Conditions that Effect Heart Health
Some sleep conditions are closely related to heart health. These conditions can potentially increase your risk of developing a cardiovascular illness. Such conditions include:
- Sleep Apnea: Sleep apnea occurs when your airways repeatedly get blocked during sleep, causing you to momentarily stop breathing. This can be very unpleasant as your brain will constantly force you to wake up in order to open your airways. This can happen more than 30 times an hour. Sleep apnea can be caused by other health conditions such as obesity or heart failure. Since your body is not receiving enough oxygen during sleep, sleep apnea also puts you at high risk of developing other cardiovascular issues, including a heart attack and stroke.
- Insomnia: Insomnia is a condition where you have trouble falling asleep, staying asleep, or both. Insomnia is a prevalent condition, approximately 50% of adults will experience short-term insomnia and 10% will experience long-term insomnia. Insomnia is also known to be linked to heart disease and high blood pressure. The poor sleep habits caused by insomnia can also lead to unhealthy habits during the day. These habits could include developing higher stress levels, less motivation to exercise, and eating unhealthy foods, which all negatively affect heart health.
Building Better Sleeping Habits
An easy way to help improve your sleep quality is to develop healthy sleeping habits. By making a few simple changes before you go to bed, you can finally get a restful and rejuvenating sleep. Here are a few tips on how you can change your sleeping habits:
- Create a Sleep Schedule: Set specific times for when you wake up and go to sleep. This will help regulate your body’s internal clock, which over time, will help you fall asleep and stay asleep easier.
- Go Out for Some Exercise: Getting regular exposure to sunlight throughout the day also helps regulate your circadian rhythms (or your natural sleep cycles). Additionally, getting as little as 30 mins of aerobic exercise per day can help you fall asleep easier at night.
- Optimize your Bedroom: Since your bedroom is where you primarily sleep, make it as comfortable as possible. Prioritize having a comfortable mattress, pillow, sheets and sleeping environment.
- Avoid caffeine, alcohol and large meals before going to bed: Caffeine and alcohol are substances both known for disrupting sleep, therefore it is best to avoid consuming them in the evening or before bed. Additionally, when you eat a large meal before bed, your body is still busy digesting the meal as you are going to sleep, diminishing the quality of your sleep. Therefore, it is best to keep meals before bed on the lighter side.
Getting enough sleep at night and maintaining good heart health are intricately connected. By following some of the tips and insights in this blog, you can both improve your sleep quality, and your cardiovascular health.
For more information, chat with our iHealthOX Care Team.
Sources:
https://www.heart.org/en/health-topics/sleep-disorders/sleep-and-heart-health
https://www.webmd.com/sleep-disorders/features/how-sleep-affects-your-heart
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