How To Sleep Well And Protect Your Heart Health?

The American Heart Association has updated its checklist for measuring cardiovascular health, now called Life’s Essential 8™, to include healthy sleep as an essential factor for optimal cardiovascular health. The new sleep metric recommends 7-9 hours of sleep per night for optimal cardiovascular health in adults. Overall, the American Heart Association emphasises the importance of getting sufficient, high-quality sleep for maintaining heart health. An observational study (Ref.Link) identified three different groups of people with distinct patterns of sleep and cardiovascular health. This highlights the importance of considering sleep in studies of cardiovascular health and disease. These groups showed that the relationship between sleep duration and optimal cardiovascular health is complicated, and there are subgroups where sleep duration and optimal cardiovascular health do not align. The figure below (from the same study) illustrates the phenogroups and complex relationship. 

Sleep and Heart Health: What The Research Says

According to a report from the Columbia University Medical Center, sleep is important for maintaining heart health. Lack of sleep or poor quality sleep has been linked to an increased risk of developing heart disease, sleep disorders,  a heart attack, or a stroke. On the other hand, getting sufficient, high-quality sleep may help to reduce the risk of developing heart disease. According to the Centers for Disease Control and Prevention (CDC), sleep is an important factor in maintaining healthy blood pressure. Lack of sleep or poor quality sleep can lead to high blood pressure, and high blood pressure can in turn interfere with sleep. Here are a few key points from the CDC about the link between sleep and blood pressure:

• Adults should aim for 7 or more hours of sleep per night.
• Lack of sleep or poor quality sleep can lead to high blood pressure.
• High blood pressure can interfere with sleep, leading to a vicious cycle.
• Sleep problems, such as insomnia and sleep apnea, can be treated to help improve blood pressure control.
• Making lifestyle changes, such as reducing stress, avoiding caffeine and alcohol before bed, and maintaining a regular sleep schedule can all help to improve your sleep and blood pressure control.

Overall, the CDC emphasises the importance of getting sufficient, high-quality sleep in maintaining healthy blood pressure. If you are having trouble sleeping or have been diagnosed with high blood pressure, it may be a good idea to speak with a healthcare provider about treatment options.

How To Sleep Well For Improved Heart Health?

Adequate sleep is essential for overall physical and mental health, and has been linked to a lower risk of various health conditions, including heart disease. We have outlined a few tips to help you sleep well to enhance your heart health.

1. Stick to a regular sleep schedule by going to bed and waking up at the same time every day. This helps regulate your body’s natural sleep-wake cycle.
2. Make your bedroom a comfortable and inviting place to sleep. Keep the temperature cool, the lights low, and the noise level down.
3. Avoid screens (e.g. TVs, computers, smartphones) for at least an hour before bed, as the blue light they emit can disrupt your natural sleep patterns.
4. Avoid caffeine, alcohol, and heavy meals close to bedtime. These can all interfere with your ability to fall and stay asleep.
5. Establish a relaxing bedtime routine, such as reading a book or taking a warm bath.
6. If you have trouble falling asleep or staying asleep, try relaxation techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation.

Which Sleep Related Conditions Impact Heart Health?

There are several sleep conditions that have been linked to an increased risk of heart disease. These include:

1. Insomnia: This is a sleep disorder characterised by difficulty falling asleep, staying asleep, or both. People with insomnia may have difficulty getting enough sleep to feel rested and alert during the day. Insomnia has been linked to an increased risk of heart disease.
2. Sleep apnea: Repeated interruptions in breathing during sleep indicates sleep apnea. It can lead to fragmented sleep and a lack of deep sleep, and increases the risk of heart disease.
3. Restless leg syndrome (RLS): If you have an overwhelming urge to move your legs, often accompanied by uncomfortable sensations, you might be suffering from Restless leg syndrome. It can make it difficult to fall and stay asleep, thereby increasing the risk of heart disease.
4. Shift work sleep disorder: This is a sleep disorder that affects people who work non-traditional hours, such as overnight or rotating shifts. It can be difficult for the body to adjust to these irregular schedules, which may lead to sleep deprivation and an increased risk of heart disease.

It’s important to address any sleep conditions you may have in order to improve your sleep and reduce the risk of heart disease and other health problems. If you think you may have a sleep disorder, we recommend that you take a sleep test and monitor your heart health, and get real-time feedback with a heart rate monitor. 

Finally, pair your new knowledge of sleep and it’s impact on your cardiovascular health with the use of a heart monitoring device to know exactly how you’re impacting your heart. Purchase the revolutionary Frontier X2 and be on your way to a healthier tomorrow!

Frequently Asked Questions

How much sleep is good for your heart?

The American Heart Association recommends that adults aim for 7-9 hours of sleep per night. Some studies have suggested that people who get less than 6 hours of sleep per night may be at increased risk for cardiovascular disease. It’s worth noting that the optimal amount of sleep can vary from person to person, so it’s important to pay attention to your own body and how you feel after different amounts of sleep.

Which method of sleeping is best for the heart?

There is no known “best” way to sleep that is specifically recommended for heart health by doctors. It is generally recommended to sleep in a comfortable position that allows you to get a good night’s sleep. Some people may find that sleeping on their back is the most comfortable and allows them to get the best sleep, while others may prefer to sleep on their side or stomach.

Does poor quality or insufficient sleep cause heart problems?

Getting sufficient sleep and maintaining good sleep hygiene (practices that promote good sleep) may help to reduce the risk of heart failure. People with heart failure may experience disrupted sleep and may wake up feeling tired and unrefreshed. This can be caused by a variety of factors, including difficulty in breathing while lying down, coughing, and discomfort or pain. 

Other Heart Health Topics To Explore:

AFib Risk Factors | Low Carb Diet | Heart Palpitations After Eating | Paroxysmal Atrial Fibrillation | Persistent Atrial Fibrillation | Arrhythmia Causes | Aquatic Exercise for Heart Health | Yoga for Heart Health | Silent heart attack | Stress Test for Heart

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