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Transform Your Sleep

Sleep and Heart Health

It’s probably not a revelation to hear that getting a good night’s sleep is good for you – but do you ever wonder why it’s so important for your heart health?

Experts recommend that adults of all ages, get an average of seven to nine hours of quality sleep each night.

Studies show that adults who slept fewer than six hours a night were twice as likely to experience a stroke or heart attack, and over half were more likely to have congestive heart failure.

Benefits of Sleep

Sleep helps keep us healthy and functioning well. It allows the body and brain to restore, repair and rebuild. It has also been shown to:

  • Boost immune system – affects body’s ability to fight off germs and sickness.
  • Lower stress levels and improves overall mood.
  • Replenish energy.
  • Improve focus and concentration.
  • Enhance memory, cognitive function and problem-solving skills.
  • Regulate hunger and appetite.
  • Decrease risk of serious chronic disease – including diabetes, heart disease and stroke.

If you’re struggling with sleep, have a heart condition or both, talk to your primary care provider about a treatment plan to help you feel better and well-rested.

Symptoms of Inadequate Sleep

Without enough sleep, your body has a hard time functioning properly – even as little as 24 hours without sleep can be harmful.

Some consequences of sleep deprivation can include:

  • Daytime fatigue or lack of motivation.
  • Extreme mood changes or anxiety.
  • Decreased interest in engaging in social interactions or activities.
  • Difficulty concentrating or risky decision making.
  • Increased cravings for sugary, high-calorie foods.
  • Problems with alertness, increased risk of accidents or near misses.

If you’re sleepy during the day, you may be tempted to take a nap. While laying down for a nap can give you a quick energy boost and temporarily increase your alertness, napping does not replace the full benefits of a good night’s sleep.

Sleep Deprivation

Sleep deprivation occurs when you don’t get enough sleep or enough high-quality sleep. It can be caused by a number of factors ranging from health issues to poor sleep habits. Lack of sleep raises heart rate, elevates blood pressure, increases plaque buildup and puts stress on the heart.

Failing to get enough sleep on a regular basis can negatively impact your quality of life, it can also increase your risk for many serious health conditions, including:

Sleep Disorders

Beyond not getting enough hours of sleep each night, a number of sleep disorders can negatively impact your quality of sleep.

  • Insomnia. People with this condition have trouble getting or staying asleep. Insomnia can also make you feel like you didn’t get enough restorative sleep, even when you got a full night’s sleep.
  • Restless legs syndrome (RLS). This condition causes the uncontrollable urge to move your legs, especially during the evening and overnight. People with RLS experience uncomfortable sensations in their legs that prevent them from getting enough sleep.
  • Sleep apnea. This sleep disorder involves pauses (apneas) in breathing throughout the night. Some apneas may last just a few seconds up to a few minutes.

If you’re experiencing extreme symptoms of any kind (such as lack of sleep), then it is important to talk to your primary care provider, if necessary, they can refer you to a specialist.

Your Nighttime Routine – Practice Makes Perfect

Forming good habits takes practice, this is especially true with sleep. While there’s no one-size-fits-all solution for better sleep, certain tips can often help:

  • Prioritize your sleep – make a schedule and stick to it!
  • Select a method. You can stop immediately, gradually cut back or increase the amount of time between uses during the day.
  • Prepare your body for sleep with a wind-down routine – set a timer one hour before bedtime to notify you to start wrapping up for the evening.
  • Have consistent bedtimes and wake times – even on the weekends.
  • Create a comfortable sleep environment – set thermostat a few degrees cooler and make your room as dark and quiet as possible.
  • Keep electronics away from your bed — charge your phone somewhere other than your nightstand.
  • Don’t toss and turn – if after 20 minutes, you’re still having trouble falling asleep; get up, go into another room and do something calming like stretching or reading a book before trying again.

Sleep isn’t Always Easy

Sleep is essential for good health; we need it to survive – just like we need food and water. If you regularly struggle with sleep issues, it’s important to talk to your doctor to determine if you have an undiagnosed sleep disorder or an underlying health condition.

Do you have Sleep Apnea? Take the STOP-BANG Test to find out your risk level. For more information about an appointment at one of our Sleep Disorder Centers, call (859) 301-9140.

You Can Be a Healthier You

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For more information about Take Time for Your Heart or other Heart & Vascular Prevention and Wellness services, call
(859) 301-WELL (9355) today.