Good sleep is beneficial for the vitality of all the organs of the body. It affects several major organs including the brain and the heart. Improper sleep schedules can hurt the overall health of your heart. Disrupted sleep is shown to cause a wide range of cardiovascular illnesses in a person.
Let us learn more about the effect of sleep on the heart.
What are the heart risks related to improper sleep?
Getting less than the suggested amount of sleep regularly leads to a 48% increased risk of heart disease. Improper sleep has been a key factor that contributes to heart disease in patients.
If a person gets too little amount of sleep daily, then it increases inflammation in the body. This, in turn, results in a higher occurrence of heart ailments in a person. If you do not get regular sleep daily, then it could result in the following risks.
High Blood Pressure
Sleep disturbances can gradually increase your blood pressure. If this condition goes on for a long time, then it can result in a reduction in the blood pressure of a person.
Another side effect of inadequate sleep is higher chances of weight gain and obesity.
It has been seen that people who fail to get sound sleep in a day are more susceptible to getting affected by type 2 diabetes.
This is another reason why improper sleep could affect your heart health. Studies have proved that around 75% of people who suffer from insomnia are a higher likelihood of suffering from heart-related failure. This happens because people who suffer from insomnia are seen to have a greater number of stressors on the heart and body.
Obstructive sleep apnea is viewed as a common sleep disorder. It normally happens when the upper air passage gets closed temporarily at the time of sleep. It causes a cessation of breathing. Ignoring this issue increases the chances of death due to heart failure by five times.
How To Follow A Healthy Sleep Routine?
Forming a healthy sleep routine and sticking to it daily is very important to keep your heart fit and healthy. One of the ways of doing this is to fix the bedtime and sleep at that time daily. One has to be very disciplined to achieve this.
Reducing the use of electronic devices at least an hour before bed could help. The blue light produced by these devices keeps the mind alert and prevents sinking into a state of drowsiness.
Using blue-light emitting device at sleep time prevents the secretion of the melatonin hormone that is responsible for getting us into the sleep state.
Eat Sleep-Inducing Foods
Another important method to maintain a healthy sleep schedule is by eating sleep-inducing foods before getting to sleep. Some of them are walnuts, almonds, chamomile tea, fatty fish, banana, and passionflower tea.
Use a good quality mattress
Mattress also plays a significant role in promoting sleep. Memory foam is the best mattress under 1000 that is a widely popular mattress used in the market. It provides adequate contouring abilities, motion isolation, temperature control, and orthopedic support, that help you get good sleep naturally.
If you sturggle with getting comfortable, you may want to even pair the mattress with an adjustable bed.
Implement Proper Sleep Hygiene
Another important thing that can contribute to good sleep is to train the body to engage in sleep-boosting activities to get a good night’s rest. Some of the things that you can do are:
- Cut the external noise
- Keep the room cool and dark
- Stop caffeine intake during the afternoon
- Stay away from electronics two hours before bedtime
- Listen to meditative music
- Take a lukewarm bath
- Do activities that relax your body
The heart is a critical organ in the body. It plays a significant role in the survival of a human being. Lack of adequate sleep and erratic sleep has the main cause of heart troubles. To save your heart from the damaging repercussions, it is important to adopt and stick to a healthy sleep schedule.