How Does Lack of Sleep Affect Your Heart Health?
February is American Heart Month, so here at Comprehensive Sleep Care Center it is time to focus on your cardiovascular health.
Unfortunately, heart problems are a leading cause of illness and death in the United States. While factors like poor diet, limited exercise, and smoking can harm the heart, there is growing recognition of the dangers of lack of sleep or poor sleep on your heart health.
Getting enough quality sleep is necessary for our physical and mental wellbeing. Sleeping just 60 to 90 minutes more per night can make you a happier and healthier person. It is estimated that over 35% of adults don’t get enough sleep (7 hours per day) according to the CDC.
What health conditions are linked to a lack of sleep?
- High blood pressure. During normal sleep, your blood pressure goes down. Having sleep issues means your blood pressure stays higher for a longer period of time. High blood pressure is one of the leading risks for heart disease and stroke. About 75 million Americans—1 in 3 adults—have high blood pressure.
- Type 2 diabetes. Diabetes is a disease that causes sugar to build up in your blood, a condition that can damage your blood vessels. Some studies show that getting enough good sleep may help people improve blood sugar control.
- Obesity. Lack of sleep can lead to unhealthy weight gain. This is especially true for children and adolescents, who need more sleep than adults. Not getting enough sleep may affect a part of the brain that controls hunger.
What sleep conditions can hurt my heart health?
Sleep Apnea –Sleep apnea is a serious sleep disorder that occurs when a person’s breathing is interrupted during sleep. People with untreated sleep apnea stop breathing repeatedly during their sleep, sometimes hundreds of times. This increases the risk for many health problems, including high blood pressure, heart attack, and stroke. Untreated Obstructive Sleep Apnea (OSA) can also lead to a host of other problems like gastroesophageal reflux disease (GERD), diabetes, depression, hypertension, and obesity.
- 25 million S. adults suffer from obstructive sleep apnea.
- The National Commission on Sleep Disorders Research estimated that sleep apnea is probably responsible for 38,000 cardiovascular deaths
- Obstructive sleep apnea increases the risk of heart failure by 140%, the risk of stroke by 60%, and the risk of coronary heart disease by 30%.
Insomnia – Insomnia refers to difficulty falling sleep, staying asleep, or both. As many as 1 in 2 adults experience short-term insomnia, and 1 in 10 may have long-lasting or chronic insomnia. Insomnia is linked to high blood pressure and heart disease. Over time, poor sleep can also lead to unhealthy habits that can hurt your heart, including higher stress levels, less motivation to be physically active, and unhealthy food choices.
What is the best heart healthy sleep advice?
- Avoid caffeine near bedtime
- Engage in physical exercise, preferably earlier in the day if possible
- Turn off the computer, phone, and TV at least 30-60 minutes before going to sleep. Blue light from these devices makes it harder to fall asleep and stay asleep.
- Lastly when it comes to your sleep, make sure you do not have a sleep disorder. Follow up with your physician or our sleep medicine professionals.
If you are experiencing sleeping issues you should speak to your doctor or call Comprehensive Sleep Care Center at 703-729-3420 to see one of our sleep medicine specialists. We have 9 locations in Alexandria, Arlington, Chantilly, Dumfries, Lansdown and Woodbridge Virginia and Bethesda and Germantown Maryland. We are now offering TeleMedicine visits to new and returning patients. Comprehensive Sleep Care Center offers expert diagnosis, treatment, and care for sleep disorders with the goal of providing a better night’s sleep and a better day ahead.