Getting enough quality sleep is crucial for maintaining good overall health. Experts recommend that most adults aim for seven to nine hours of sleep each night. However, poor sleep quality can have detrimental effects on heart health. In this article, we will discuss how sleep can affect the heart, some habits to avoid, and measures to support good sleep.
How does sleep affect heart health?
According to Dr. Mickey Mehta, a cardiologist in the US, getting sufficient 7-8 hours of sleep each night helps reduce the workload on the heart. During sleep, blood pressure and heart rate naturally decrease, allowing the heart to rest. Additionally, sleep is a vital time for the body to heal and recover. If sleep is inadequate or disrupted, the body’s ability to repair and eliminate toxins and impurities may be compromised. This can potentially lead to various disorders and even cardiovascular problems like high blood pressure and obesity.
Furthermore, insufficient sleep or sleep deprivation can increase insulin resistance in the body, raising the risk of developing type 2 diabetes and cardiovascular disease. Lack of sleep also tends to increase snacking, which can contribute to obesity, the accumulation of visceral fat, and the development of atherosclerosis.
Some habits to avoid
2.1. Sleep too little or too much
Not getting enough sleep can adversely affect both overall health and heart health. Research from around the world has shown that individuals with irregular sleep patterns are more prone to developing cardiovascular diseases. For instance, a study conducted in the US found that individuals who consistently lacked sleep were more likely to develop coronary artery disease compared to those with regular sleep habits.
On the other hand, sleeping too much (more than nine hours per night) is also not beneficial for health. Research in the US indicates that people who sleep excessively have a 56% higher risk of cardiovascular disease than those who sleep for 7-8 hours nightly.
2.2. Spending too much time on your phone before bed
In today’s digital age, many people spend excessive amounts of time looking at their phones. This disrupts the body’s natural circadian rhythms and sleep-wake cycles, leading to digestive issues. It is especially harmful when eating while looking at a digital screen. Additionally, this habit can contribute to sleep deprivation, which can have negative consequences for heart health.
2.3. Habitual snoring
Snoring can be a sign of sleep apnea, a condition that can lead to cardiovascular problems. According to the American Heart Association, if a person experiences 5-30 or more breath interruptions per hour while sleeping, it can result in an irregular heartbeat. This irregular breathing pattern can prevent the body from receiving adequate oxygen, potentially leading to arrhythmias, high blood pressure, and even heart failure.
Measures to support good sleep
3.1. Proper breathing techniques
Practicing proper breathing techniques before sleep can greatly improve sleep quality. Inhaling slowly through the nose and exhaling through the mouth enhances blood circulation and promotes relaxation. This measure can also increase oxygen saturation in the lungs, aiding in falling asleep quickly and deeply.
3.2. Regular exercise
Engaging in regular physical exercise offers multiple benefits, including improved sleep quality and heart function. Certain yoga poses, such as baby pose, inversion poses like leg up the wall, camel pose, and bridge pose, are particularly recommended for promoting good sleep and enhancing cardiovascular health.
3.3. Balanced diet
Maintaining a healthy, balanced diet rich in essential nutrients such as fiber, protein, fats, carbohydrates, vitamins, and minerals can greatly contribute to getting a good night’s sleep and preventing heart disease. A well-nourished body is better equipped to support healthy sleep patterns and overall cardiovascular health.
In conclusion, irregular sleep patterns and poor sleep quality can have detrimental effects on heart health. It is essential to prioritize getting enough sleep and cultivating healthy sleep habits. By following these measures and making conscious efforts to improve sleep quality, we can reduce the risk of developing cardiovascular problems and promote a healthy heart. For more information, visit cloud.mbyet.com.