It is widely known that several important lifestyle factors, such as diet and exercise, influence cardiovascular health. “Historically, sleep has been an overlooked component of heart health, but in recent years it has become more important,” said Victoria Bazanos, RN, DNP, an expert in advanced heart failure cardiology at Loma Linda University's International Heart Institute. “It started to attract attention.”
In preparation for American Heart Month in February, Bazanos outlines the relationship between sleep and the heart and recommends getting better sleep to nurture your heart.
The connection between sleep and the mind
In recent years, the American Heart Association has expanded its “Life's Simple 7” predictors of heart health (diet, smoking, cholesterol, etc.) by adding sleep as an important measure for improving and maintaining cardiovascular health. , updated to “Life's Essential 8”.
“Sleep is something we often take for granted,” says Bazanos. “Rather than changing our daily schedule or setting boundaries to protect or prioritize rest, we think of it as free time that we can squeeze in when we need to get something done.” maybe.”
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But Bazanos says sleep is when the body performs several important functions, from cell healing and repair to strengthening the immune system. “When you take time away from that, you also take time away from your body and all its organs, including your heart, to heal naturally.”
During sleep, your heart rate and blood pressure are usually lower than when you are awake, which reduces the workload on your heart and allows it to rest. This lower heart rate and blood pressure during the night has a positive impact on overall cardiovascular health, Bazanos says. If the body does not experience this drop every night, some of the beneficial effects of sleep may be lost. Some studies suggest that up to 80% of cardiovascular events, such as heart attacks, can be prevented by making healthy lifestyle choices, such as getting the right amount of sleep.
Lack of sleep increases stress hormones and raises blood pressure, heart rate, blood sugar, and cholesterol, all of which contribute to cardiovascular disease. A study by the National Heart, Lung, and Blood Institute found that adults who regularly get seven to eight hours of sleep each night have lower rates of high blood pressure and obesity. Bazanos added that sleep helps regulate hormones, including those that control hunger. People who sleep less than five hours a night report higher rates of obesity and diabetes, which are closely associated with poor cardiovascular health.
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Lack of sleep can also cause an increase in C-reactive protein, an inflammatory marker associated with high levels of atherosclerotic coronary artery disease, Bazanos says.
Bazanos shares several sleep disorders that have clear links to cardiovascular health.
- Persistent insomnia, or the inability to fall asleep or stay asleep, is associated with a 45% higher risk of cardiovascular disease and a 54% higher risk of stroke, according to the American Heart Association.
- Sleep apnea is abnormal breathing that causes oxygen levels to drop during sleep and is associated with increased rates of high blood pressure, stroke, coronary artery disease, and heart failure.
- Narcolepsy, or excessive daytime sleepiness, can cause rare but serious cardiovascular effects, including increased risk of high blood pressure, heart attack, heart failure, and stroke.
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She advises becoming familiar with common sleep disorder symptoms and sharing your experiences with your health care provider.
“When you don't get enough sleep, a series of interconnected events occur that can wreak havoc on your heart and other parts of your body,” Bazanos says. “Ensuring quality rest and sleep is one of the ways he, and anyone can do, to help fight these devastating chronic diseases.”
Promote heart health through sleep
Adults need 7 to 9 hours of sleep each night, but children and adolescents need even more. Bazanos recommends establishing solid sleep hygiene habits to foster heart health by:
- Stick to a certain bedtime. Going to bed and waking up around the same time helps stabilize your body's circadian rhythm, or internal clock. Based on your sleep patterns, this body clock determines the best time to sleep at night and when to wake up for maximum restful sleep.
- Avoid caffeine, alcohol, nicotine, and heavy meals, especially right before bed.
- No more screen usage. Turn off screens about an hour before bed. Blue wavelength light emitted from LED-based devices increases the release of cortisol in the brain. It inhibits the release of a sleep hormone called melatonin, which makes us more alert and harder to fall asleep.
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While ongoing research continues to elucidate the relationship between sleep and the heart, Bazanos says one thing is clear: sleep is good for your heart.
“Sleep is fundamental to our health and all of our body systems, including our heart,” she says. “If you have any questions or concerns, please raise them with your care provider.”