DISCLAIMER: The content provided here is intended for informational purposes only and should not replace professional medical advice. Talk with your healthcare provider before making any changes to your diet or lifestyle.
Are you having trouble sleeping at night? You’re not alone, so am I. It’s no secret that sleep deprivation affects millions of people around the world. But did you know that lack of sleep could have serious consequences for your heart health too? Achieving a healthy sleeping pattern isn’t just about feeling energetic and more productive during the day, it can help to protect and keep your heart functioning well. In this blog post, we’ll explore how those zzz’s can improve your heart health and provide some tips on how to get better quality sleep each night.
Lack of sleep & its effects on your heart health
It’s well known that healthy sleep patterns are essential for overall wellbeing, but it’s less often recognized that healthy sleep is also the key to healthy heart health. The amount, quality and timing of sleep all make a difference when it comes to your cardiovascular system. A lack of healthy sleep can have a variety of effects including elevated levels of cholesterol, an increase in blood pressure, and even weight gain (oh my). As you can tell, not getting enough zzz’s not only negatively impacts the heart, but could contribute to stroke risk and other chronic illnesses. How much should you get? Well, to ensure optimal heart health, adults should get 7-9 hours of quality sleep each night on a regular basis (I know, this isn’t always easy…especially if you are menopausal or post-menopausal).
The risks associated with too little sleep
Too little sleep can have serious, long-term effects on heart health. It increases the risk for high blood pressure, diabetes, and coronary artery disease. Plus, as I said before, it can raise inflammatory chemicals in the body which can worsen existing heart conditions and increase the risk of stroke. Not getting enough sleep also means not having enough energy to exercise or stay active during the day. This lack of physical activity further exacerbates heart issues. That makes it really important that you get a healthy amount of sleep per night and practice healthy habits such as exercise and a balanced diet to protect both physical and mental well-being.
The benefits of getting enough sleep
Enough of the negative talk. Get into your jammies because sleep is essential. Getting enough quality sleep on a regular basis not only helps the body to feel refreshed and energized during the day, but it also has many health benefits, including improved heart health. Studies have shown that people who don’t get enough sleep tend to be at greater risk for stroke, hypertension, high blood pressure and other cardiac problems, and on the other hand, getting enough sleep can help reduce this risk by allowing our bodies to rest, giving us a break from the stresses of life. So there you have it. It’s time to make sure to get enough rest so you can keep your heart healthy and enjoy life!
How to start getting better quality sleep
First and foremost, it is important to prioritize sleep so that enough time can be set aside every night to get the rest your body needs. Try to create a regular sleeping schedule and stick to it each day, and avoid doing too much stimulation late in the evening. It’s important to create an environment in your bedroom to promote better quality sleep, such as setting a comfortable temperature for the room and using blackout curtains or sleep masks if necessary. Finally, practice mindful relaxation tactics such as muscle relaxation or deep breathing before bed for increased calmness so that your mind can focus on restful sleep (there are some great apps for this). Together, all of these steps can help you have more restful nights, which ultimately contributes to improved heart health!
a. Establish a regular bedtime routine
Establishing a regular bedtime routine is one of the most important steps you can take if you want to ensure optimal heart health. Lack of sleep can lead to an increased risk of developing high blood pressure, coronary heart disease, Type 2 diabetes and stroke, so making sure your body is getting the right amount of restful sleep every night is essential for keeping your heart in great shape. Creating a consistent pre-bed time ritual such as reading a book, taking a warm bath or drinking herbal tea can help your mind and body enter into a relaxed state that allows for more quality sleep. Keep in mind that sleeping on time can also have positive impacts on mental wellbeing by reducing anxiety and stress levels.
b. Limit screen time before bed
If you’re having difficulty getting the recommended seven to eight hours of sleep a night, limiting screen time before bed might be the solution. Studies have shown that using phones and tablets near bedtime can interfere with your ability to fall asleep easily, so creating a nightly routine that does not include these activities is essential for getting quality rest. Try reading a book or doing some light yoga stretches instead of watching TV or scrolling through a phone app—this will help keep your mind clear and prevent blue light from disrupting your sleep-wake cycle. Keeping track of how much time you spend on screens will help ensure they’re not the source of poor sleep, making sure your heart health stays where it needs to be.
c. Take time to relax before going to bed
Taking the time to relax before bed is important for both mental and physical health, not least for the benefit of your heart. A lack of sleep can increase stress levels, and in turn, can lead to high blood pressure and other cardiovascular issues. Relaxing activities such as reading a book or taking a warm bath or shower can help you to wind down and prepare your mind and body for a restful night’s sleep. Getting adequate rest has many positive benefits on both the heart and wider physical health. So spending some extra time before turning in for the night will pay off in helping safeguard vital heart health.
d. Invest in a good mattress
The best way to get a good night’s sleep is to invest in a good mattress. You spend a good amount of your lifetime in bed, so it’s important to invest in a mattress, duvet, and pillows that provide you with a blissful night’s sleep. This Purple Plus Mattress is considered the real deal if you’re looking to elevate your sleeping habits.
Exercise as part of a healthy lifestyle
Exercise is an important habit for boosting heart health and preventing disease. You may know about diet, but it’s easy to overlook how exercise can help your cardiovascular system stay strong. Not only can exercise help you sleep better, it can strengthen your heart muscle and improve circulation, too. While it helps to pay attention to your diet and get adequate sleep, don’t forget to include physical activity in your lifestyle! Light exercise before bed may also help you relax and get the restful sleep that your body needs so you can fully benefit from all its positive effects.
So, what have we learned here?
Why is quality sleep so important for heart health? Getting enough restful sleep helps keep the heart healthy by promoting better blood pressure, reducing stress levels, improving blood cholesterol, and maintaining a healthy weight. Inadequate or fragmented sleep is associated with a higher risk of developing cardiovascular diseases, and conversely, getting ample restorative sleep can help protect against coronary artery and vascular diseases. Therefore, having an adequate amount of quality sleep is key in preserving your overall heart health.
Sleep is an important component of our overall health and wellbeing. Lack of sleep not only affects our physical state but our mental health too. The risks associated with not getting enough sleep include increased risk of type 2 diabetes, heart disease, stroke, and depression. In contrast, getting enough quality sleep can reduce such risks by keeping the heart healthier. To ensure sufficient restorative sleep, it is important to establish a regular bedtime routine, limit screen time before bed, take time to relax prior to bedtime and include regular exercise as part of a healthy lifestyle. It is particularly essential for those struggling with existing heart health issues to make sure they are getting quality rest in order to support their overall wellbeing and recover from poor health experiences. So if you want to look after your heart health, remember always make sure you get enough quality sleep every night! Do you get enough sleep every night?
