A good night's sleep is essential for keeping the body healthy, including the heart. Learn the connection between sleep and heart health.
Understanding the Sleep and Heart Health Connection
The body does some extraordinary work while it's sleeping. It repairs tissues, fights infection and creates memories of the day's events. There's also a strong relationship between sleep and heart health.
Not getting enough good-quality sleep can put you at higher risk of cardiovascular conditions. The Centers for Disease Control and Prevention recommends that adults get at least seven hours of sleep daily to maintain good health. Children and teens need even more.
Poor Sleep and Your Health
Research confirms chronic poor sleep – either not getting enough or sleeping too much – can increase the risk of developing many heart issues and other health concerns. Conditions related to poor sleep include:
- High blood pressure. Your blood pressure drops when you sleep, which is a normal, healthy process. However, if you can't stay asleep and get a solid night of rest, your blood pressure stays higher. Lack of sleep may also disrupt hormones linked to metabolism and stress, which can also increase blood pressure over time.
- Atherosclerosis. Research indicates people with sleep irregularities may be at risk of developing atherosclerosis, a condition in which the arteries become clogged with plaque.
- Heart failure and heart attack. Heart failure means the heart cannot pump enough blood to the rest of the body. A heart attack occurs when the heart isn't receiving enough oxygenated blood. Both sleep deprivation and sleeping too much, which can lead to obesity, can increase the risk of these heart conditions.
- Stroke. A stroke happens when blood can't reach the brain due to a blood clot or burst blood vessel. Immediate medical attention is critical to reduce long-term damage. Sleep disorders, especially sleep apnea, can increase the risk of stroke.
- Diabetes. Type 2 diabetes, a condition that increases the risk of heart disease and other serious illnesses, is characterized by high blood sugar levels. The body produces insulin to help stabilize blood sugar levels. Not getting enough sleep can cause a condition called insulin resistance, in which your body doesn't respond to insulin the way it should. Insulin resistance can lead to Type 2 diabetes.
Protect Your Heart Health With Good Sleep Habits
Now, you understand how important sleep is for maintaining good heart health. If you're having trouble getting enough heart-heathy sleep, try these strategies:
- Keep a consistent sleep schedule. Try to go to bed and wake up at the same time every day.
- Avoid stimulants. Don't consume caffeinated sodas, teas or coffees later in the day and avoid alcoholic drinks before sleep.
- Don't stay awake in bed. If you can't fall asleep, find a relaxing activity, such as reading or listening to soothing music, until you feel drowsy.
- Exercise regularly. Aim for 30 minutes of physical activity daily but avoid strenuous workouts close to bedtime.
- Optimize your sleep environment. Create a sleep-friendly atmosphere by dimming lights, reducing noise, maintaining a comfortable room temperature and avoiding electronic devices in the bedroom.
- Unwind before bed. To help you fall asleep, try relaxation techniques, such as taking a warm bath, reading a book or meditating.
If you experience persistent sleep problems or excessive daytime fatigue, you might have a sleeping disorder. Most sleep disorders are treatable.