Do you worry about the increasing number of cases of cardiovascular disease? According to the Centers for Disease Control and Prevention, one American dies every 34 seconds from heart disease.
This problem is a serious one.
A recent study by the Mailman School of Public Health, Columbia University found that lack of sleep and heart disease were somehow related.
In an interview with Fox News Digital, Dr. Nour Makarem (lead author of the study) stated that sleep health is essential for heart health. He mentioned that research on cardiovascular disease has shown that sleep may be an indicator of potential heart disease risk.
The study led to the American Heart Association expanding Life’s Simple 7 Metrics in order to include sleep as part of heart health. It was then renamed Life’s Essential 8.
How much sleep do you need?
According to the CDC, adults should sleep for at least seven hours each night. According to a survey, one third of Americans admit that they don’t get the recommended sleep hours.
For a few days, it may be okay to skip the recommended amount of sleep each night. If this happens repeatedly, it can cause serious health problems for your heart.
What are the ill effects of sleeping insufficiently?
Does sleep influence cardiovascular disease, other than crankiness and lackluster energy in the morning?
People who don’t get enough sleep each night could be at high risk for developing chronic health problems. These are some of the most common diseases that can be caused by sleep deprivation:
High blood pressure
Your blood pressure will be normal if you are able to sleep well. Your blood pressure could rise if you sleep less than the recommended amount of time.
High blood pressure is a risk factor for stroke and cardiovascular disease. To lower your blood pressure, it is best to get a good night’s sleep every night.
Obesity and Weight Gain
In 2018, a study was done to determine the relationship between sleep deprivation and obesity. Researchers discovered that those who sleep less than six hours per night are 30% more likely to gain weight or become obese.
The study examined the relationship between sleep and the appetite-management peptides. The study found that a shorter sleep time reduces body’s levels of leptin. This alerts the brain to satiety and suppresses appetite. Ghrelin, a peptide that stimulates hunger, is also increased.
These peptides can cause unwanted weight gain due to their abnormal activity. Your heart health can also be affected by extra weight and high risks of obesity.
Stroke
According to the Sleep Foundation, studies have shown that sleep deprivation can lead to strokes. This is the most common cause of this deadly disease.
Insufficient sleep can also lead to blockages in the arteries. This can lead to strokes, which can be severe or even fatal.
Is there a way to improve the quality of your sleep?
You can improve your sleep quality in many ways. These are the best ways to protect your heart health.
1. Establish a sleep schedule and stick to it
To achieve the recommended amount of sleep for adults, you should get no less than 8 hours sleep each night.
It is a good idea to go to bed every night at the same time each day. Your body will establish a sleeping pattern if you get up every day at the same time.
If it is difficult to fall asleep after 20 minutes of being in bed, get up and move to a different room.
You can listen to soothing music, or read your favorite novel. You must go to bed if you feel tired or sleepy.
2. Establish a Restful Environment
Your room should be conducive to relaxation and rest.
Your bedroom should be dark, quiet, and calm to promote better sleeping habits To make sleeping easier, avoid bright lights in your bedroom.
It is a good idea to invest in high-quality bedding and mattresses in order to feel more comfortable when you are sleeping. To create a peaceful atmosphere in your bedroom, you can use essential oils and scented candles.
3. Check Your Diet
Your sleeping habits can be affected by eating too much or too few meals before bedtime. You may wake up if you feel hungry or have eaten a large meal before bed.
Avoiding caffeine and nicotine before bed is a good idea. These substances can take several hours to wear off.
Food supplements can also be used to induce sound sleep. Regular consumption of Deep Sleep, which contains natural ingredients like Melatonin and Valerian Root, can stimulate quality sleep.
Most Frequently Asked Questions
What is Sleep Quality?
How well you sleep each night will determine how relaxed and recharged your body and mind.
If you are able to fall asleep in less than 30 minutes, then your sleep quality is good. It is also important to get to sleep at night.
You should be able and willing to follow the recommended sleep hours for your age group.
What is the reason for poor sleep quality?
Many things can interfere with good sleep quality. Poor sleeping habits can be caused by irregular sleep patterns, caffeinated or alcohol consumption at night, or a lack of sleep hygiene.
Stress and anxiety can also impact your sleep. You may also have undiagnosed or sleep apnea conditions that can prevent you from getting good quality sleep.
What are the Signs of Sleep Deprivation and How Can They Be Treated?
You will feel tired in the morning and have poor sleep quality throughout the night.
If you aren’t getting enough sleep, you may experience impaired attention span, forgetfulness and mood swings.
For better heart health, get better sleep
You won’t be able to take care of your heart health if you are awake all night worrying about your health. You can ensure your heart health by improving your sleep quality and getting enough rest every night.
You can reduce your risk of developing cardiovascular disease by having a regular sleeping pattern, paying attention to your diet and taking useful food supplements.
