The Link Between Sleep and Heart Health

Your heart is one of the most important organs in your body. It’s constantly beating, pumping blood, and providing oxygen to all areas of your body. Taking care of it should be a top priority, and part of that includes getting enough good quality sleep. Here, we’ll explore how sleep can affect heart health, and what you can do about it.

How Does Sleep Affect Your Heart Health? 

Getting enough good quality sleep isn’t just important for your energy levels—it’s also critical for your heart health. Poor sleep habits can increase the risk of heart disease, stroke, high blood pressure, diabetes, and obesity. Let’s take a look at some sleep conditions that may hurt your heart health.

• Insomnia

  Insomnia is one of the most common sleep disorders – it’s characterized by difficulty falling asleep or staying asleep. It can cause daytime drowsiness, irritability, difficulty concentrating, and an increased risk of depression. People who suffer from insomnia have an increased risk of cardiovascular disease compared to people who don’t have insomnia, especially if they are middle-aged or older adults. 

• Sleep Apnea
  Sleep Apnea is a dangerous condition where breathing stops abruptly during sleep due to relaxed throat muscles blocking the airway passages. The brain wakes up briefly to restore breathing but goes back to sleep without remembering it happened. People with untreated Obstructive Sleep Apnea (OSA) have an increased risk of stroke, hypertension and other cardiovascular problems due to fragmented sleep during the night which disrupts normal sleeping patterns. Additionally, OSA has been linked to a higher risk of sudden cardiac death, as well as a higher risk of developing congestive heart failure over time if left untreated.

Three Ways to Improve Sleep

• Stick to a Sleep Schedule

  One of the most important reasons to stick to a consistent sleep schedule is to understand your body clock. Our bodies have an internal clock that affects when we feel awake or sleepy, and this clock is regulated by sunlight. When our body clocks are properly in sync with the outside world, we are more likely to feel rested throughout the day and fall asleep easily at night. Having a consistent bedtime helps keep your body clock on track and helps to regulate your circadian rhythm. 

• Limit your Naps

  If you take long daytime naps, it can interfere with your nighttime sleep. To avoid this, try to limit your naps to less than 90 minutes during the day. It is also best to avoid napping late in the day. 

• Manage Worry 

  Another strategy for improving your overall sleep hygiene is managing worry and stress before bedtime. If you find yourself worrying or stressing out right before bed, try this: jot down what’s on your mind and set the paper aside until tomorrow, when you have more time and energy to deal with it. Additionally, stress management techniques such as getting organized, setting priorities, and delegating tasks can help reduce stress levels that could be impacting your quality of sleep. Mindfulness and meditation can also ease anxiety and help you to relax, which can lead to a better night’s rest. 

Sleep is not a luxury—it's essential for good health overall and especially for keeping your heart healthy! If you are having trouble sleeping or suspect you may be suffering from a serious sleep disorder like insomnia or sleep apnea, talk to your doctor to get the help you need before it affects your health negatively. With proper treatment and lifestyle changes, you can improve both your quality and quantity of sleep so that you wake up feeling refreshed every morning!

References

Centers for Disease Control and Prevention. (2021, January 4). How Does Sleep Affect Your Heart Health? | cdc.gov. CDC. Retrieved January 3, 2023, from https://www.cdc.gov/bloodpressure/sleep.htm

Cleveland Clinic. (2020, November 27). Why Sleep Apnea Raises Your Risk of Sudden Cardiac Death. Cleveland Clinic Health Essentials. Retrieved February 15, 2023, from https://health.clevelandclinic.org/why-sleep-apnea-raises-your-risk-of-sudden-cardiac-death/

Mayo Clinic. (n.d.). Sleep tips: 6 steps to better sleep. Mayo Clinic. Retrieved January 3, 2023, from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379