What do you need to feel healthier and more energized each day? The answers may surprise you – heart health and sleep are two things that you need to take seriously and enjoy their many benefits. In this article, we will discuss the connection between heart health and sleep and how they work together to improve your overall wellbeing. Read on to learn more about the importance of healthy sleeping habits and how it can help protect your heart.
1. The Heart-Sleep Connection: A Little-Known Fact
Most of us often value sleep as something we cannot live without, and yet it often seems harder to obtain than desired. Being well-rested is essential for wellbeing but the connection between our heart and sleep is likely to come as a surprise.
The link between the heart and sleep has recently become more evident. As with many organs and bodily functions, the heart is also in sync with our sleep schedule.
- A regular sleep rhythm positively influences cardiovascular health. Healthy resting and sleep patterns help to regulate the patterns of the heart.
- An interrupted sleep rhythm has been linked to an increased risk of strokes and other cardiovascular problems.
Furthermore, it is the quality of sleep that is important. Long periods of sleep, whereas beneficial, are not as meaningful as real deep sleep. Persons with Prehypertension and Hypertension are known to be more at risk of developing cardiovascular problems when not getting enough quality sleep.
Thus, it is evident that our heart is affected by our sleep, not just on a physiological level, but on a mental and emotional level as well. Taking care of our heart includes having healthy sleeping habits that contribute to a regulated sleep-heart schedule.
2. The Hidden Benefits of Ample Rest: Healthy Cardio in Sight
Expected Outcomes:
- Lower risk of heart disease, stroke, and diabetes
- Regular energy levels
- Lower stress levels
There are numerous advantages of getting plenty of quality sleep—it does more than just make you feel good. An adequate amount of sleep helps to support a healthy heart, fight diseases, reduce stress, and improve cognitive ability.
Sleep gives your body time to heal and regenerate tissues, and this supports cardiovascular health. People who don’t get enough shut-eye may be at a higher risk for heart disease, stroke, and diabetes. Ample rest can lower the risk of these conditions, as well as help reduce stress levels.
Regular sleep helps the body maintain a consistent energy level throughout the day. Without a good night’s sleep, people often feel fatigued and struggle to concentrate and be productive. Getting the rest you need will keep your energy in check and help you stay alert.
Having ample rest is also important for staving off feelings of stress and anxiety. Sleep deprivation weakens the body’s ability to cope with chronic stress, so it’s important to get enough sleep to help regulate hormones associated with stress and anxiety.
3. Don’t Sleep on Sleep: Its Impact on Cardiovascular Health
Sleep is one of the most important aspects of overall health, yet it is often overlooked. While its importance is known internationally, evidence has recently been released that sleep has a profound effect on cardiovascular health.
Sleep and Blood Pressure
Research shows that there is a direct correlation between inadequate sleep and high blood pressure. Research indicates that individuals who get six or fewer hours of sleep each night are four times more likely to show signs of high blood pressure in comparison to those who get at least seven hours.
- Higher risk of hypertension in those getting fewer than seven hours of sleep
- Increased risk of stroke, heart failure, and coronary heart disease in those getting fewer than seven hours of sleep
Effect on Heart Rate Variability
Getting enough great sleep is also essential for protecting heart health. Poor quality sleep has been linked to lower heart rate variability (HRV). Reduced HRV has been associated with an increased risk of developing cardiovascular diseases and metabolic disorders. Furthermore, chronic sleep debt can interfere with the natural 24-hour rhythm of the cardiac cycle and can affect psychological health.
- Adequate sleep promotes healthy HRV
- Poor sleep negatively impacts HRV
Clearly, the importance of sleep for protecting cardiovascular health cannot be overstated, yet it is often overlooked. It is essential that individuals are aware of the risks associated with poor sleep and take steps to get the recommended seven or more hours of sleep each night.
4. How Much ZZZ’s? Aiming for Quality Rest to Benefit Your Heart
When aiming for quality rest, the most important factor to consider is the quantity of ZZZ’s you’re getting. Here’s a few tips for making sure you’re aiming for the sweet spot of quality and quantity for rest that benefits your heart.
- Stick to a nutritious before-bed routine. In the hours before bed, minimize food, drinks, and activities that are stimulating.
- Establish consistent wake and sleep times. It’s best to go to bed and wake up at the same time each day.
- Take regular naps. An occasional daytime nap can provide short-term alertness without interfering with nighttime rest.
The amount of ZZZ’s your body needs to keep your heart healthy varies from person to person, but the general recommendation experts suggest is 8 hours of sleep every night. Pay attention to your body clock and get in tune with when it’s telling you to rest and replenish. You should also keep in mind that it’s important to allow for time for winding down for a couple hours before shutting your eyes for the night.
Your quality of rest is just as important as your quantity of rest. In the quest for quality rest, it can be helpful to consider other factors beyond the bedroom routine such as diet, exercise, and stress levels to stay in balance and protect the health of your heart.
5. Wake Up to a Heart-Healthy Lifestyle: Put Sleep at the Top of the List
When it comes to our heart-health, getting enough quality sleep is key. Too little or too much sleep can have a negative effect on your cardiovascular health. Many studies have linked inadequate sleep with increased risk of heart disease and other cardiovascular problems.
Many of us suffer from lack of sleep due to work, stress, and technology. Here are some tips for getting better sleep and a healthier heart:
- Establish a regular sleep/wake cycle with consistent bedtimes.
- Exercise regularly during the day in order to help you wind down and get ready for sleep.
- Avoid screens before bedtime as they emit blue light which can interfere with your body’s natural clock.
- Reduce stress levels with calming activities such as yoga, meditation, and journaling.
It’s important to remember that sleep isn’t an indulgence— it’s an essential part of good health. Make sleep a priority in order to promote heart-health and help your body and mind stay in balance.
If you’re having difficulty sleeping, don’t be afraid to reach out to your primary care physician. Many sleep issues can be resolved with lifestyle or behavioral changes, or through the use of medications. A good night’s sleep can do wonders for your health!
Now that you know the vital connection between heart health and sleep, make sure to prioritize getting enough rest and staying active to keep your heart in its best shape. Sweet dreams and vibrant health are within reach!
