Sleep is indispensable for the
body to recuperate. A good night’s sleep of high-quality for at least 7-9 hours
sets the tone for the rest of the day. Any type of sleep disorder, such as
insomnia, can take its toll on your cardiovascular health. According to a new
study, individuals with a family history of insomnia are at a higher risk of
coronary artery disease, heart failure, and stroke.
Insomnia symptoms to watch out
for:
1.
Fatigue
2.
Unable to
concentrate
3.
Daytime
sleepiness
4.
Reduced
initiative
5.
Low mood
6.
Poor
performance
7.
Irritability
All these signs can interfere
with your daytime functioning.
Connection between insomnia and heart
health:
Insomnia puts individuals with
high blood pressure, obesity and type 2 diabetes at a greater risk of heart
disease- all of which are considered precursors to heart failure (HF).
If you are finding it
difficult to fall asleep, difficult staying asleep all through the night, or
wake up in absolutely early morning hours, or all of them, you might be
suffering from insomnia, which can take its toll on your physical, mental, and
emotional well-being.
The fact that coronary heart
disease (CHD) is the leading cause of death in the United States is not hidden
from anyone. Atherosclerosis- hardening or narrowing of arteries due to plaque
accumulation in the coronary arteries- is the main cause. According to
research, sleep deprivation contributes hugely to atherosclerosis. The
formation of plaque occurs as a result of inflammation, which involves white
blood cells that are produced by the immune system, to accumulate in the
arteries. When sleep quality is compromised, it sets off chronic inflammation,
which leads to plaque formation and hardening of the arteries.
The impact of sleep deprivation
on coronary heart disease can also be attributed to effects of sleep on blood
pressure. High blood pressure puts strain on the arteries, making them less
effective at pumping blood to the heart, consequently leading to heart disease.
Some ways to receive quality sleep:
Besides consulting with your
doctor, the following tips can help you sleep better:
1.
Detach from
all gadgets at least 2-3 hours before you head to bed
2.
Create and
stick to a sleep routine of waking up and going to sleep at the same time every
day
3.
Avoid
taking naps during the day
4.
Steer clear
of caffeine after noon
5.
Avoid heavy
meals and alcohol within 2-3 hours of bed time
6.
Exercise during
the day rather than before hitting the bed
7.
Create a
soothing atmosphere in your room (quiet, dark, and a comfortable temperature) -
an atmosphere that is calming and relaxing- to promote sleep
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