Can lack of sleep lead to heart disease

If struggling to sleep is a routine; your body’s natural repair mechanism needs attention. Like many others, if you chose to live in denial, you’re putting your health at a great risk! You might be surprised to learn that sleep is the latest factor to be associated with coronary heart disease. Sleep is essential for a healthy heart. People who don’t sleep enough are at a higher risk of cardiovascular disease and coronary heart disease- regardless of their age, weight, smoking and exercise habits. Getting enough quality sleep is important if you want to lower these risks. Researchers understand that sleeping too little causes disruptions in underlying health conditions and biological processes like glucose metabolism, blood pressure, and inflammation. Sleep deprivation may lead to hypertension, increased sympathetic nervous system activity, increased heart rate, and vasoconstriction, causing cardiac overdrive. The same may be true for oversleeping.

During sleep our blood pressure tends to be lower. It is likely to rise if you are sleep deprived, putting an unhealthy pressure on the heart to work harder, often leading to heart ailments. Normal sleep ensures normal blood pressure levels. Sleep deprived individuals often display elevated levels of C-reactive proteins in the blood indicating a heightened state of inflammation in the body, which is a major risk factor for heart disease, stroke, cancer and diabetes. They also tend to have higher levels of the stress hormone cortisol which puts the body in a state of high alert and leads to weight gain and increased insulin levels, factors which stress the heart. Cortisol is also responsible for the overall puffy look we are familiar with when we haven’t slept well.

The amount of sleep necessary varies from person to person but generally, most people need 7-8 hours a day for optimum performance. Those who sleep for less than five hours per day, stand a 40% higher risk for coronary heart disease as lack of sleep narrows the coronary arteries which could precipitate a heart attack. Less sleep leads to irritability, impatience, an inability to concentrate and moodiness, which leaves us tired. Studies have found that short naps could help counter the harmful effects of sleep loss.

Tips to improve sleep: –

1. Maintain an ideal body weight: Sleep deficit causes hormonal changes that increase appetite and lead to obesity. If you are overweight you have an increased susceptibility for sleep apnea, a sleep disorder which is a serious health concern. Apnea is characterized by a collapse of the airway behind the soft palette and the uvula (the soft tissue that hangs at the back of your throat) when you sleep. Simply put, apnea obstructs the airway of your throat leading to hypoxia (fall in oxygen). Recurrent hypoxia and the corresponding elevations in carbon dioxide could elevate blood pressure and lead to heart attacks, strokes as well as congestive heart failure. Therefore, you must lose weight if you are overweight, maintaining an ideal body weight also helps you to sleep better.
2. Exercise regularly: When your body is adequately tired by exercising, it’s easier for you to drop off to sleep. Exercise also relaxes your mind which in turn, helps you sleep better.
3. A glass of warm milk (skimmed): Drink a glass of warm milk an hour before you want to sleep. It has a calming effect on your body and helps you to relax and sleep better.
4. Spicy and oily food: Avoid eating spicy and oily food at night as it may cause indigestion, acidity and disturb sleep.
5. Tea & Coffee: Avoid taking stimulants like coffee and tea at night as they may keep you awake.
6. Calcium Supplements: Taking calcium supplements at night may help you sleep better.
7. Sleep Friendly Environment: Have an evening routine of preparing for bed that includes turning off electronic devices and having soothing activities such as a hot bath, drinking chamomile or herbal tea, reading, praying or meditating.

We are increasingly losing out on our sleep to the internet, television and other distractions of modern life. Alternative medicine has always emphasized on the importance of sleep in maintaining good health. Now we have scientific evidence that suggests how lack of sleep is connected to major illnesses.

 

(As published in Hindustan Times dated November 25, 2019)

ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centres in Mumbai, Delhi, Bangalore, Pune.

Health Total treats obesity & other health related disorders.

Contact numbers: 1800 266 0607 / 022-672 66888

For further information, visit www.health-total.com

 

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