What is the best way to take care of your heart? Well, two of the things that most people think about is to eat healthy and get regular exercise. However, there is something else that is very important for good heart health and that is, getting adequate sleep. Sleep deprivation can promote many heart conditions, and heart problems can in turn cause sleep disturbances.
How Sleep Affects Your Heart
The Centers for Disease Control and Prevention (CDC) estimates that one third of adults get less than the minimum recommendation of 7 hours of sleep each night, adding to their risk for heart disease, diabetes, and obesity. Check out the following to improve your sleep and your heart health:
- Get the right amount. Lack of sleep can cause calcium buildup and other changes in your arteries, and disrupt hormones. However, too much of a good thing can be bad. While getting 7 to 8 hours of sleep each night is associated with better health, sleeping 9 hours or more (for adults) has been shown to be linked to increased health risks.
- Reduce sleep apnea. Do you snore while sleeping and often feel tired during the day? If so, you may have sleep apnea. This condition causes intermittent breathing obstruction, putting you at a greater risk for a heart attack, stroke, hypertension, and atrial fibrillation. Your doctor may be able to help you with CPAP, or some other form of treatment.
- Minimize sleep disruptors. Frequent interruptions can keep you from getting to the deeper stages of sleep (non-REM) which are critical for good overall health, including heart health. Avoid eating late meals and drinking liquids close to bed time. This will allow your digestive system to rest while sleeping and prevent you from getting up frequently to go to the bathroom.
- Achieve optimal weight. Research reveals that lack of sleep may disrupt your hormones, leading you to overeat. Excess weight, especially around the midsection, increases inflammation throughout the body and puts strain on the heart.
- Monitor your blood pressure. Your heart slows down, and your blood pressure drops while you sleep. This nighttime reduction gives your body a chance to heal from daily stress. Without this rest time, you’re more vulnerable to high blood pressure and other issues.
- Manage diabetes. Elevated blood sugar can harm your blood vessels and other organs. Sleep helps to stabilize blood glucose, lowering your risk for pre-diabetes and Type 2 diabetes.
More Heart-Healthy Habits
Nearly 80% of heart disease and stroke are preventable, according to the American Heart Association. Small lifestyle changes can make a big difference. Here are some heart-healthy habits to include in your daily routine:
- Maintain regularity. One study found that shift workers had almost 20% higher rates of coronary heart disease. If possible, go to bed and wake up at around the same time each day.
- Eat nutrient-dense food. Consume more fiber, including fruits, vegetables, and whole grains. Include also nuts and seeds in your diet. Cut back on saturated fat and avoid trans fats.
- Exercise regularly. Cardio exercises like brisk walking, running and biking strengthen your heart and lower your blood pressure. Studies show that doing at least 150 minutes of moderate-level activity each week contributes to increased wellness. Strength training also conditions your heart and enhances your overall health.
- Manage stress. In these turbulent times, anxiety and stress may appear all too normal. While a certain amount of stress is just a part of life, it is good to draw the line between acute occurrences of stress and those persistent bouts of anxiety and stress that can begin to impair health. Adopt strategies to better cope with stressful situations such as deep breathing exercises, walks in nature, and reading inspirational books.
Sufficient sleep and other heart healthy lifestyle habits can lower your risk for many serious medical conditions. You may want to consult with your healthcare professional to help you workout a strategy for living a healthier life.
Sources:
- https://www.cdc.gov/bloodpressure/sleep.htm#:~:text=Insomnia is linked to high,especially earlier in the day.
- https://www.heart.org/en/health-topics/sleep-disorders/sleep-and-heart-health
- https://www.health.harvard.edu/blog/struggling-to-sleep-your-heart-may-pay-the-price-202203092701