You know you need to get enough sleep to feel rested and function at your best. But, did you know that your sleep schedule can also impact your heart health? Even a one-hour shift in your sleep schedule can affect your cardiovascular system.
Below, the cardiac rehab and sleep specialists at UAB Medical West explore the link between sleep and heart health. They also offer some practical advice on how to improve your personal sleep habits and, in turn, your cardiovascular health.
How Does Sleep Deprivation Affect Heart Health?
Sleep deprivation can affect your health in a variety of ways, both mentally and physically. When it comes to your heart, not getting enough sleep can result in the following conditions:
High Blood Pressure
If you do not get enough sleep, your blood pressure can remain elevated for longer periods of time. This, in turn, increases your chance of developing heart disease, as high blood pressure is a leading risk factor. Along with getting sufficient sleep, monitor your blood pressure at home to make sure it stays at a healthy level.
Chronic Inflammation
Chronic inflammation is another leading cause of heart disease that results from a lack of sleep, along with other poor lifestyle habits, including:
- Poor diet
- Lack of exercise
- Alcohol consumption
- Tobacco use
- High stress levels
This type of inflammation damages the arteries, allowing plaque to accumulate, which could potentially lead to a heart attack or stroke. Reducing inflammation by living a heart-healthy lifestyle decreases these risks.
Coronary Artery Disease
Coronary artery disease is a condition caused by excessive calcium build-up in the main artery of your heart. Not getting enough sleep increases your risk of this condition. In fact, it is commonly linked to sleep disorders like sleep apnea.
Increased Stress Levels
Managing stress reduces your risk of developing cardiovascular disease. One easy way to manage stress is to get enough sleep, along with other methods, including:
- Practicing mindfulness meditation
- Writing in a journal
- Partaking in an enjoyable hobby
- Exercising regularly
Failure to manage stress can increase your risk of developing a heart condition. If you find yourself having difficulty managing stress on your own, consider seeing a mental health counselor who can teach you healthy coping mechanisms.
Circadian Rhythm Disruption
While commonly associated with sleep, circadian rhythms are internal regulators of many other bodily functions, including those of the heart. Cardiovascular functions affected by circadian rhythms include:
- Heart rate
- Blood pressure
- Blood clotting
- Platelet activation
Irregular sleep patterns can disrupt these rhythms and increase one’s risk of developing cardiovascular disease. Maintaining a regular sleep schedule can keep these rhythms steady and mitigate your risk of heart disease.
Decreased Hypocretin Production
Hypocretin is a neurotransmitter that regulates sleep and heart rate, linking the two together. Insufficient sleep decreases the production of hypocretin, which increases the risk of cardiovascular disease due to the effects on one’s heart rate.
How to Improve Your Sleep Habits & Heart Health
You know that getting enough sleep can improve your heart health, but you may not know how to do that. The sleep specialists at UAB Medical West are here to share the following tips to improve your sleep and cardiovascular health:
- Be Mindful of What You Eat or Drink – Before bed, avoid eating large meals or consuming alcohol or caffeine, as these can negatively affect your sleep patterns and ability to fall asleep.
- Follow a Schedule – Most healthy adults require around seven hours of sleep. To get the most rest possible, give yourself a set time to go to bed and wake up, and make sure you stick to this plan.
- Create a Restful Environment – Keep your bedroom cool and dark. Also, avoid watching television or using electronic devices before bed, as the bright lights from these devices can have negative effects on your sleep patterns.
For more advice on how to sleep better, contact our sleep center for an appointment. We can partner with you to create a customized plan to help you improve your sleep habits, cardiovascular health, and overall well-being.
Improve Your Sleep & Heart Health at UAB Medical West
When you’re ready to improve your sleep habits and heart health, the UAB Medical West team is here to help. Our specialists can create a customized plan to help you recover from a cardiac event or simply sleep better.
To learn more about our cardiac rehab program, our sleep center, or any of the other services we offer, contact us today. We look forward to helping you feel more rested and reap the heart health benefits of sufficient sleep.
Sleep Better for Your Heart With Help From UAB Medical West
There’s nothing like feeling rested after a good night’s sleep. The sleep center at UAB Medical West can help you enjoy this feeling every night. Best of all, you will also be improving your heart health by getting enough sleep.
If you want to sleep better and improve your heart health, we can create a personalized plan that meets your needs. For more information about our sleep center, cardiac rehab, or other programming, contact us.