There is much more to keep the heart healthy than eating right and regular exercise. Getting enough sleep is equally important to reduce the risk of heart disease.
According to research studies, people with sleep problems such as insomnia have a shorter life expectancy as compared to those who consistently get the right amount of sleep. Sleeping for 7 to 8 hours is considered good for heart health, and not getting enough sleep is associated with an increased risk of heart attack or stroke.
What is the optimal amount of sleep?
People usually misunderstand the importance of sleep, and search for “how much sleep do I need” when they face sleeping challenges. Getting 7 to 8 hours of sleep each night is optimal for adults. Respect your body’s needs for sleep and aim to sleep for this many hours per night to maintain a healthy heart.
Why is sleep so important, or why do we need sleep?
The importance of sleep and the benefits of sleep are immense. Sound sleep is crucial in living a long, healthy, and happy life. Research studies suggest that people who sleep less than six hours per night tend to develop cardiovascular risks, including high blood pressure, diabetes, obesity, and greater inflammation, as compared to those who sleep for longer. One can eliminate all these health complications by getting adequate sleep every night.
Recognizing a sleep problem
Do you wake up frequently at night or feel tired after spending a restless night? Do you feel sleepy or tired for the whole day? Consider these as the signs of sleep apnea. Other symptoms include snoring, choking, or stop breathing during sleep. These are the symptoms that many people don’t realize that they do, so it is important to confirm with your partner who shares the bed with you. Understand what does lack of sleep causes and start figuring out the possibilities of achieving healthy sleep.
Severe sleep apnea, especially at the middle or old age, can increase the risk of premature death. More common signs of a sleep problem include staying asleep and difficulty falling asleep. People who are suffering from heart disease often have lower energy levels than sleepiness.
Sleep deprivation and heart health
Sleep is essential for a healthy heart, and those who don’t sleep enough are at high risk for the conditions highlighted above regardless of age or lifestyle habits like smoking or drinking. Quality sleep is important if you don’t want to hurt your heart. It is not entirely understood why lack of sleep is detrimental to the heart, but researchers believe that sleeping for too little causes disruptions in biological processes like glucose metabolism, blood pressure, blood glucose levels, and body inflammation. The same concept applies to oversleeping.
Patients with sleep apnea (a condition which causes a man to awake frequently throughout the night) often have compromised heart health. In such patients, a certain chemical is activated that interferes with the body’s ability to achieve extended periods in which blood pressure and heart rate are lowered. As time passes, this leads to high blood pressure during the day and a greater chance of developing heart disease. Many research studies have revealed the relationship between sleep apnea and heart disease.
According to these studies, people with sleep apnea are more likely to develop congestive heart failure than men without having this night-time sleep disorder. This shows that sleep and heart health are greatly connected.
Ways to improve sleep
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- Report symptoms to your health care specialist – According to research studies, there are numerous sleep disorders and associated health concerns, so it is important to pinpoint the problem. If you are not sleeping, you must accept that something is wrong with your body system.
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- Get your problem treated – Make an appointment with a sleep psychologist to learn about sleep apnea therapies. Patients with insomnia may benefit from cognitive behavioral therapy with a sleep expert. Book an appointment to work out how to get enough sleep.
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- Shed extra pounds – Being overweight or obese increases the risk of heart disease. Improved sleep helps to lose weight, especially belly fat. According to research by Johns Hopkins, people with diabetes who lost belly fat improved their sleep regardless of their gender or change or how they lose weight.
Tips to get better sleep
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- Adhere to a sleep routine. Go to bed at the same time each day and wake up at the same time each morning.
- Go for a morning walk to get natural light earlier in the day.
- Get enough physical activity, but do not exercise a few hours before bedtime.
- Avoid using computers, laptops, and phones a few minutes to an hour before bedtime.
- Do not eat or drink during bedtime, especially alcohol and high-calorie foods.
- Create an environment for a sound sleep by keeping your bedroom cool, dark, and quiet.
Make sleep a priority
Try to get in bed and wake up at a predictable time. You need 7 to 8 hours of sleep to function well the next day. If you are left with certain things by the end of the day, let it be; try to complete them the next day. Adhere to good lifestyle habits and let your brain train on how important is sleep for your overall health. Guide your friends and family and inform them about the benefits of getting enough sleep.
