Study Shows Healthy Sleep Habits Help Reduce Risk Of Heart Failure

Maintaining good sleep hygiene is not only beneficial for your energy levels and mood, but it can also lower your risk of heart failure. A recent study (Ref.Link) found that adults with healthy sleep patterns had a 42% lower risk of developing heart failure, in comparison with adults with unhealthy sleep patterns after controlling other risk factors such as diabetes, hypertension, medication use, and genetic variations.

Details on The Study on Sleep Habits and Heart Health

During the study, researchers analysed sleep quality and overall sleep patterns in relation to the risk of heart failure. Measures of sleep quality included duration, insomnia, and snoring, as well as other factors such as being an early bird or night owl and experiencing daytime sleepiness. The researchers found that after adjusting for other risk factors such as diabetes, hypertension, medication use, and genetic variations, participants with the healthiest sleep patterns had a 42% lower risk of heart failure compared to those with unhealthy sleep patterns. 

The risk of heart failure was also found to be independently associated with being an early riser, sleeping 7-8 hours per day, not experiencing frequent insomnia, and not experiencing daytime sleepiness. These findings suggest that improving overall sleep patterns may help prevent heart failure. It’s important to note that the sleep behaviours of participants were self-reported and that other unmeasured or unknown factors may have influenced the results.

How Is Sleep Related to Heart Failure?

There is a reciprocal relationship between sleep and heart failure. People with heart failure are more likely to have sleep problems, and sleep problems such as obstructive sleep apnea (OSA) and insomnia can worsen heart failure symptoms.  Heart failure can cause sleep problems, and complications of heart failure can affect sleep quality. For example, chest pain and discomfort can make it difficult to relax and sleep, and lying in bed may cause shortness of breath. Additionally, you may need to get up during the night to urinate. 

Obstructive sleep apnea (OSA) is a common condition that occurs when the tissue in the back of the throat relaxes and blocks the airway during sleep. This causes the brain to signal the throat muscles to contract and open the airway, which can happen multiple times per night. These episodes can release stress hormones that raise the heart rate and blood pressure, increasing the risk of heart failure or worsening existing heart failure. Researchers have also found a strong link between insomnia and the risk of heart failure, as insomnia may trigger the body’s stress response and weaken the heart over time.

What Are the Sleep Habits That Can Reduce The Risk Of Heart Failure?

There are several steps you can take to improve your sleep habits:

1. Expose yourself to bright light during the day, especially if you have insomnia or another sleep disorder. However, limit your exposure to blue light at night as it can disrupt your body’s ability to sleep.
2. Avoid consuming caffeine late in the day, as it can worsen sleep quality and lead to sleep deprivation.
3. Try to be consistent with your sleep and wake-up times to align your body’s circadian rhythm.
4. Consider taking supplements to help with relaxation and improve sleep quality.
5. Avoid drinking too much alcohol at night, as it can reduce melatonin production and lead to disturbed sleep patterns.
6. Avoid consuming a large meal before bed, as it can lead to poor sleep and hormone disruption.
7. Taking a relaxing bath before bed may help improve your sleep quality.

Frequently Asked Questions

How much sleep do I need to maintain good heart health? 

Most adults need 7-9 hours of sleep per night to maintain good heart health.

What are some good sleep habits for heart health? 

Some good sleep habits for heart health include:

• Going to bed and waking up at the same time every day
• Creating a relaxing bedtime routine
• Avoiding screens and bright lights before bed
• Creating a comfortable sleep environment (e.g. maintaining a cool, dark, and quiet room)
• Exercising regularly
• Managing stress through techniques such as meditation or deep breathing

Can poor sleep increase my risk of heart disease? 

Yes, poor sleep habits can increase the risk of heart disease. Lack of sleep can lead to high blood pressure, increased stress hormones, and a weakened immune system, all of which can increase the risk of heart disease.

Can heart disease cause sleep problems? 

Yes, heart disease can cause sleep problems. For example, people with heart failure may experience difficulty breathing or chest discomfort while lying in bed, which can make it difficult to sleep. Additionally, some medications used to treat heart disease may cause sleep problems.

Can treating sleep problems improve heart health? 

Yes, treating sleep problems can improve heart health. For example, treating sleep apnea can help lower blood pressure and reduce the risk of heart attack and stroke. Improving sleep quality and duration may also help lower the risk of heart disease.

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