Diya Upreti, Jadetimes Staff
Diya Upreti is a Jadetimes news reporter covering health news
How Poor Sleep Effects the Heart
The body is dependent upon sleep to regulate certain functions of importance, such as heart rate, blood pressure, and metabolism. When these get disrupted because sleep is disturbed, it can create long-term ill effects. Below is the description of how poor sleep influences cardiovascular health:
Increased Blood Pressure
While sleeping, the body naturally experiences a drop in blood pressure. But inadequate or interrupted sleep can hinder this drop, resulting in chronically elevated blood pressure. This, over time, places an undue burden on the heart and raises the risk of hypertension, a significant risk factor for heart disease and stroke.
Increased Risk of Obesity and Diabetes
Sleep loss upsets the equilibrium of hunger-controlling hormones, creating more hunger and cravings for junk foods. This can lead to weight gain and obesity, both of which have direct connections to cardiovascular disease. Additionally, lack of sleep influences insulin sensitivity, making it more likely to develop type 2 diabetes—a disease that greatly increases heart disease risk.
Inflammation and Stress Response
Sleep deprivation over an extended period leads to the production of stress hormones such as cortisol, which results in inflammation within the blood vessels. Inflammation over a long time causes damage to the arteries, weakening them and increasing their vulnerability to plaque formation, leading to heart attacks and strokes.
Irregular Heart Rhythms
Poor sleep has also been associated with arrhythmias, or abnormal heart rhythms, which are risky if not treated. People with sleep disorders like sleep apnea have repeated interruptions in breathing while sleeping, leading to sudden oxygen level drops and placing tremendous pressure on the heart.
Scientific Findings on Sleep and Heart Disease
Several studies have highlighted the close relationship between sleep quality and cardiovascular health. The American Heart Association reports that people who sleep less than six hours a night are much more likely to develop heart disease compared to those who receive the recommended seven to nine hours of sleep. A study in The Lancet discovered that sleep-deprived patients had a 30% greater chance of having a heart attack.
In addition, scientists have discovered that poor quality sleep—like waking up often throughout the night—can be as damaging as lack of sleep in general. Sleep disruption keeps the body out of deep, restorative sleep patterns, which further aggravates cardiovascular stress.
Improving Sleep for a Healthier Heart
Since the consequences of poor sleep are so dire, it is crucial to adopt healthier sleep habits in order to have a healthy heart. Consider the following practical advice:
Maintain a Sleep Schedule: Retire and rise at the same time each day, including weekends.
Establish a Bedtime Routine: Participate in relaxing activities such as reading or meditation before sleeping.
Restrict Caffeine and Heavy Meals: Steer clear of caffeine sources like coffee and heavy meals near bedtime.
Limit Screen Time: Blue light emitted by phones and laptops can disrupt melatonin secretion, making it more difficult to sleep.
Make the Bedroom Comfortable: A dark, quiet, and cool bedroom encourages better sleep.
While there are various causes of heart disease, simply bettering sleep quality is a basic yet valuable step towards reducing the risk. Prioritizing rest allows individuals to safeguard cardiovascular well-being, enhance overall well-being, and enjoy healthier lifestyles. It's not merely staying away from being tired—it's preserving the heart and living a healthier, longer life.
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