Are you losing sleep due to worries about the continuous rising of cardiovascular disease cases? According to the Centers for Disease Control and Prevention (CDC), one person dies from heart illness every 34 seconds in the US.
If this problem concerns you, you better start hitting the sack soon.
In a recent study from the Mailman School of Public Health at Columbia University, lack of sleep and heart disease are somehow connected.
The study’s lead author and epidemiologist, Dr. Nour Makarem, shared in an interview with Fox News Digital that sleep health is crucial to heart health. He also mentioned that more research about cardiovascular disease discovered that sleep could be a good indicator of possible heart disease risk.
Due to the study, the American Heart Association expanded Life’s Simple 7 Metrics to include sleep as a heart health component, then called it Life’s Essential 8.
How Much Sleep Do You Need?
The CDC suggests every adult sleep at least seven hours at night. But according to a survey, one in three adults in the U.S. admitted that they do not get the recommended sleep time.
Skipping the recommended hours of sleep every night may be fine for a few days. But if this happens consecutively, sleep deprivation can lead to serious heart health concerns.
What Are the Ill Effects of Lack of Sleep?
Aside from crankiness and lack of energy in the morning, does sleep affect cardiovascular disease?
People who lack sleep every night may be at risk of numerous chronic health problems. Some of the common illnesses you may develop from sleep deprivation includes the following:
High Blood Pressure
If you sleep soundly, your blood pressure is at its normal state. But sleeping less than the recommended time could cause your blood pressure to elevate for an extended period.
Elevated blood pressure is one of the top risks for cardiovascular diseases and stroke. So it would be best to sleep well every night to reduce your blood pressure.
Weight Gain and Obesity
A 2018 study looked into the correlation between Sleep Deprivation and obesity. The researchers learned that people who sleep six hours a day or less were approximately 30% more at risk of gaining weight or becoming obese than those with enough sleep.
The research evaluated the connection between sleep and the peptides that manage appetite. According to the study, shortened sleep time decreases the body’s leptin, which alerts the brain of satiety and suppresses the appetite. It also elevates ghrelin, the peptide that stimulates hunger.
The abnormal activities of these peptides due to lack of sleep can add unwanted pounds to your body. With additional weight and a high risk of obesity, your heart health will also be compromised.
The Sleep Foundation cited studies claiming that sleep deprivation may cause a stroke. It can result from high blood pressure, the leading cause of this dreaded disease.
Also, insufficient sleep causes the build-up of blockages in the arteries. It may result in mini-strokes or full-blown strokes that can be fatal.
Are There Ways to Improve the Quality of Your Sleep?
There are plenty of ways to boost your sleep quality, and you only need to keep these in mind to avoid serious risks to your heart health.
1. Set a Sleep Schedule and Stick With It
Allocate no less than eight hours of sleep per day to achieve the recommended sleep hours for adults.
It will help if you go to bed at the same time every day. Getting up at the same time daily will also help establish your body’s sleeping cycle.
If you find it hard to fall asleep within 20 minutes of lying in bed, you should get out of your bedroom and find something relaxing to do.
You can either listen to soothing music or read your favorite book. Once you start feeling tired or sleepy, you must head back to bed and call it a day.
2. Establish a Restful Environment
You will sleep better if your room is conducive to rest and relaxation.
Induce better sleep naturally by keeping your bedroom dark, calm, and quiet. Please stay clear of bright lights in your bedroom to make it less challenging to sleep.
Investing in high-quality mattresses and bedding is also best to make your body more comfortable while lying in bed. Consider using scented candles and essential oils to set a relaxing mood in the bedroom.
3. Check Your Diet
Eating too much or too little food before bedtime can affect your sleeping pattern. If you are hungry or have had a heavy meal before sleeping, the digestive discomfort may keep you up at night.
It is also best to avoid caffeine and nicotine intake before bed. These substances take hours before wearing off.
You may also take food supplements to help induce sound sleep. Products like Deep Sleep that contain natural ingredients such as Melatonin, Valerian Root, and Gaba can help stimulate quality sleep when consumed regularly.
Frequently Asked Questions
What Is Sleep Quality?
Sleep quality determines how well you relax and recharge your body and mind every night.
You have good sleep quality if you can fall asleep after lying in bed for less than 30 minutes. You must also manage to sleep straight at night.
Most importantly, you should be able to comply with the recommended hours of sleep for your age group.
Why Do You Have Poor Sleep Quality?
Numerous things hinder good sleep quality. For example, an irregular sleep schedule or drinking alcohol or caffeinated drinks at night may result in poor sleeping habits.
Anxiety and stress can also affect your sleep. In addition, health conditions like sleep apnea or undiagnosed sleep disorders may stop you from getting good sleep.
What Are the Symptoms of Sleep Deprivation?
If you feel exhausted in the morning, your sleep quality is inadequate throughout the night.
You may also experience reduced attention span, forgetfulness, mood swings, and slowed thinking if you lack sleep.
Get Better Sleep for Better Heart Health
Lying wide awake and worrying about your health will not help you take care of your cardiovascular system. If you want to ensure that your heart will stay at its prime, you must start fixing your sleep quality and get adequate rest all the time.
By having a consistent sleeping habit, watching your diet, doing regular exercises, and taking helpful food supplements, you can significantly reduce your risk for cardiovascular diseases.