Sleep And Heart Health: 4 Simple Changes For Big Benefits

Get good sleep_Activ Living Community

Sleep is as essential to our experience as it is to our overall health. Good sleep helps your body repair itself and function at its best. Not getting enough sleep can lead to many problems, including damaged heart health.

What you need to know:

What health conditions are linked to a lack of sleep?
The Importance of sufficient sleep for overall health
What sleep conditions can hurt my heart health?
Prioritizing sleep for a healthy heart

What health conditions are linked to a lack of sleep?

Adults who get less than seven hours of sleep per night often report several health issues. Critical health issues include:

High blood pressure: Normally, blood pressure decreases during sleep. Sleep disturbances can cause spikes in blood pressure levels, a risk factor for heart disease and stroke.
Type-2 diabetes: This condition leads to elevated blood sugar levels in the blood, harming blood vessels. Research indicates that adequate quality sleep could help in managing blood sugar levels.
Obesity: Insufficient sleep also contributes to weight gain, a problem that is particularly significant in children and adolescents who require more sleep than adults.

Less sleep can increase the risk of:

Depression and anxiety
Weakened immune system.

The Importance of sufficient sleep for overall health

Quality sleep is fundamental for maintaining optimal health and well-being. It helps regulate mood, cognitive function, immune response, and overall vitality. Obtaining 7-9 hours of sleep is essential for supporting physical and mental health, enhancing productivity, and reducing the risk of chronic diseases.

What sleep conditions can hurt my heart health?

Insomnia_Activ Living Community

Here are two sleep conditions that can damage your heart health:

Sleep apnea: It occurs when your breathing is repeatedly obstructed during sleep. This disorder affects oxygen levels as you sleep and increases the risk of high blood pressure, heart attacks, and strokes.
Insomnia involves difficulties falling asleep, staying asleep, or both. It affects up to half of adults with short-term issues at some point, and around one in ten may have chronic insomnia. Insomnia is associated with high blood pressure and heart disease. Chronic poor sleep can also foster unhealthy lifestyle choices that damage heart health, such as increased stress, reduced motivation for physical activity, and poor dietary habits.

Prioritizing sleep for a healthy heart

Here are some practises that can help improve sleep quality, reducing the risk of health problems:

Fixed sleep schedule

Maintain a consistent sleep schedule. This can help regulate the circadian rhythm, improve sleep quality, and support heart health.

A balanced diet leads to balanced sleep

Eat fruits, vegetables, and lean proteins to promote your sleep quality. A balanced diet with nutritional values supports healthy sleep patterns and overall energy regulation.

Avoid caffeine after sunset

Consuming coffee after dark can interfere with your sleep pattern and delay your sleep; hence, limiting your caffeine intake after daytime is an intelligent move.

Keep your bedroom dark and cool

Keep your bedroom dark, quiet, and cool to create an optimal sleep environment. This can facilitate a deep, slumber sleep.

While poor sleeping habits can disrupt your circadian rhythm and affect your heart health, following the above tips can help you get quality sleep. If you still face difficulty sleeping, contact a healthcare professional.

Stay tuned to the Activ Living Community. Stay updated with the latest health tips and trends through expert videos, podcasts, articles, and much more on nutrition, fitness, mindfulness, and lifestyle conditions like Asthma, high Blood Pressure, Cholesterol, and Diabetes. Activ Living ke saath sahi sehat ki shuruaat ABHIkaro.

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