Sleep affecting heart health

Sleep is an essential component of heart health, with research demonstrating that inadequate sleep increases the risk of cardiovascular disease and can lead to many diseases. Late sleep or irregular patterns of sleeping can also result in increased blood pressure and other chronic diseases. Below is a detailed exploration of sleep and heart health and their link with each other:

Why Sleep is Important to Heart Health:

Sleep is important for health in its entirety and is particularly important to heart health. While we are sleeping, the body gets to repair and restore itself and the cardiovascular system gets a chance to recover and maintain heart rate which is beneficial for next steps. Sleep plays an important role in regulating stress hormones, repairing damaged blood vessels and tissues of your body along with controlling blood pressure to normal body temperature.

How Poor Sleep Can Impact Heart Health:

To summarize, poor and its link with increased rate of cardiovascular disease we can mention:

• High Blood Pressure:

Chronic sleep deprivation can lead to hypertension which is a major risk factor for heart disease and on the other side can result in many heart diseases.

• Heart Attack and Stroke:

There is evidence that people at risk of cardiovascular disease who complained of insufficient sleep were at a higher risk of cardio-vascular events (heart attack or stroke). Cardiac Arrhythmias: Sleep pattern disturbances such as shift work may impact sleep schedule and can disturb your body. This could lead to irregularities of the heart rhythm that may be considered arrhythmias which can be a sign of future heart problems including heart attack and stroke. Always maintain a good diet along with a better sleeping pattern as diet can also affect your heart health.

How Sleep Disturbances and Sleep Impacts your Heart Health:

Stress Hormones: Sleep has a role to play in regulating stress hormones including cortisol and adrenaline which can lead to elevated blood pressure and heart rate alongside heightened anxiety.

• Energy Drain/Stress:

Sleep is a time for physical recovery including a restoration of energy levels which help the body in memorising and more. When recovery is not completed, you may feel drained, sacrifice physical health, mental faculties, and could worsen stresses in your life.

• Inflammation:

Chronic sleep deprivation can increase inflammation, which is one of the risk health concerns for cardiovascular disease and stroke.

• Vascular function:

Sleep supports healthy vascular function. This promotes healthy blood pressure and helps to reduce the risk of cardiovascular disease. Many health professionals advise people with cardiovascular diseases to eat dinner at 7 and sleep early as it can help their body to function properly.

Tips to improve heart health:

Improving the amount and quality of sleep you get can make a positive difference to your heart health. Here are some tips to help you get better sleep.

• Create a bedtime routine:

Establish a regular bedtime routine to signal to your body when it is time to sleep. You can also set an alarm on your phone for early sleep as it can help your body.

• Promote a sleep environment:

Make your bedroom a sleep oasis. Dark, quiet, cool, and used for sleep/recovery only.

• Avoid stimulating activities close to bedtime:

Avoid stimulating activities (e.g. watching TV, scrolling your phone) close to bedtime as it can affect your sleep pattern. Always avoid using the phone before sleep as the blue light which is emitted from the phone can be dangerous for your eyes and more.

• Exercise regularly:

Exercise is good for sleep. But avoid vigorous exercise within a few hours of bedtime as it can result in pain in joints and more. Give your body complete rest and pace so that your body heals and more.

• Manage stress:

Find healthy ways to cope/change your stress (e.g. meditation, slow deep breathing). Always use a soft pillow for a comfortable sleep pattern. You can turn all the lights of your room on for a better experience.

Conclusion:

Sleep is a major lifestyle factor in heart health. Sleep has a significant impact on overall cardiovascular health, and altered sleep can increase the risk of cardiovascular disease. By prioritizing sleep, in combination with healthy lifestyle behaviours, heart disease can start to be lowered and you can achieve a healthy lifestyle. If you are experiencing sleep problems, or are worried about your heart health, discuss your sleep, and general health with your doctor for more tailored advice.