While most of us are aware that getting enough sleep every night makes a difference in our overall health, new research indicates lack of sleep is linked to high blood pressure. Fewer than seven hours of sleep each night puts you at a higher risk of developing high blood pressure as well as weight gain, diabetes, memory issues and more.

Elevated blood pressure numbers tell your physician your heart health is at risk, indicating that your heart is having to work too hard to circulate blood through your body. Since sleep duration is a known factor, learning what to do about lack of sleep and ensuring you get more of it is one way you can increase your cardiovascular health by decreasing your risk of high blood pressure.

Getting Better Sleep

Quality sleep for seven to nine hours a night means better heart health and a lower risk of high blood pressure. Regular sleep can lower your cardiovascular risk and can also help you maintain a healthy weight, boost immunity, manage stress and control diabetes. Even your memory is improved with better sleep as the brain has a chance to filter out toxins while you rest.

For improved sleep, try these tips:

• Limit caffeine to two cups of coffee or 200 mg per day.
• If you drink alcohol, do so four to six hours prior to bedtime.
• Quit smoking and avoid all nicotine and tobacco use.
• Stop using electronics at least 30 minutes before bedtime.
• Create a sleeping space that’s dark, cool and quiet.
• Go to sleep and wake up at the same time each day, even on the weekends.
• Ensure your dedicated sleep time is seven to nine hours each night.
• Create a bedtime ritual and stick to it.
• Keep your day-to-day schedule as consistent as possible.

When It’s Time to Ask for Help

Talk to a physician if you regularly get poor sleep or sleep for fewer than seven hours most nights. Since sleep patterns are linked to health risk factors, don’t delay the conversation.

Insomnia – the inability to sleep or waking frequently – is the most common sleep disorder. For many of us, insomnia is temporary, but it can also be a chronic issue that needs medical attention.

Another common sleep disorder is obstructive sleep apnea. If you have sleep apnea, your airflow is reduced or stopped altogether while you sleep, causing you to wake up frequently. Sleep apnea can mean your oxygen saturation level becomes dangerously low periodically while you’re asleep.

Your physician may recommend a sleep study to diagnose and treat sleep disorders. They can prescribe medication to help you sleep or if you have sleep apnea, a CPAP machine that keeps your airways open throughout the night. They’ll likely talk to you about your diet, schedule and bedtime routine as well, since lifestyle plays a big role in sleep quality and duration.