When considering how to improve your heart health, you may think of food and exercise, but to improve your heart health, according to Dr Naresh Kumar Goyal- Senior director of interventional cardiology & in charge heart failure program in Fortis Hospital Shalimar Bagh “maintaining your sleep health is as important as food and exercise for your overall well-being.”
Getting good-quality sleep regularly allows your body to rest and recover. Without it, you are more likely to develop health issues. This can affect your heart.
Sleep apnea is also associated with an increased risk of heart disease, stroke, and high blood pressure. Chronic insomnia increases your chances of developing heart disease over time.
The Sleep-Heart Health Link
1. Sleep Duration: Getting too little (less than 7 hours) or too much (more than 9 hours) sleep can increase cardiovascular risk.
2. Sleep Quality: Poor sleep quality, such as fragmented sleep or insomnia, can raise blood pressure and inflammation, harming heart health.
3. Sleep Disorders: Sleep apnea, restless leg syndrome, and periodic limb movement disorder can increase cardiovascular disease risk.
4. Circadian Rhythm: Disruptions to the body’s natural circadian rhythm, such as shift work or jet lag, can affect cardiovascular health.
5. Inflammation: Sleep deprivation can lead to chronic inflammation, a known contributor to cardiovascular disease.
6. Blood Pressure: Sleep affects blood pressure regulation, with sleep deprivation potentially leading to hypertension.
Too little sleep may be hard on your heart
Heart-friendly routines such as exercising and eating your vegetables take a bit of effort. But one healthy habit is fairly simple by comparison: get at least seven hours of sleep every night.. And while some people struggle to fall asleep, many simply stay up too late — often binge-watching shows or surfing the Internet — and end up chronically sleep-deprived.
The best Cardiologist in Delhi Fortis Hospital Dr. Naresh Kumar Goyal says most people aren’t aware of the potential health consequences of consistently getting too little sleep.
One reason is that people believe they can function perfectly well on six or fewer hours of sleep per night. But even if you feel fine and accomplish all your daily obligations, the long-term effects of insufficient sleep can be harmful, especially for the cardiovascular system.
How a sleep shortfall harms the heart
According to the best heart doctor in Fortis Shalimar Bagh, a lack of sleep harms the heart by causing a series of negative consequences. Inadequate sleep disrupts hunger hormones, causing unhealthy snacking and weight gain. It also increases blood pressure, blood sugar, and inflammation, all of which boost cardiovascular risk. Furthermore, sleep deprivation alters physiological processes such as the stress response and cardiovascular function, causing the heart to work harder. This can lead to cardiac fatigue, decreased cardiac output, and increased risk of heart attacks, strokes, and cardiac arrhythmias. Chronic sleep deprivation can ultimately lead to cardiovascular disease, highlighting the importance of prioritizing sleep for heart health.
Prioritize a healthy sleep pattern
Tips to help establish a healthy sleep pattern
1. *Create a consistent sleep schedule*: Go to bed and wake up at the same times every day, even on weekends.
2. *Provide a sleep-friendly environment*: Keep your bedroom dark, quiet, and cool, and invest in a good mattress and pillows.
3. *Create a relaxing bedtime routine: To signal to your body that it is time to sleep, engage in calming activities like reading or meditation.
4. *Avoid screens before bedtime*: The blue light emitted by smartphones, tablets, and computers can suppress melatonin production.
5. *Avoid caffeine and nicotine*: Both can disrupt sleep patterns and lower sleep quality.
6. *Reduce stimulating activities before bed*: Avoid exercising, playing video games, or watching thrilling movies at least two hours before bedtime.
7. *Avoid naps*: If you’re having trouble sleeping, try to avoid napping during the day.
Remember, prioritizing sleep is essential for overall health and well-being!
