Sleep is a vital influence
for a healthy heart. Insufficient sleep can lead to a higher risk of heart diseases
irrespective of age or unhealthy habits. Good quality sleep is a necessity for letting
down the threat of cardiovascular disease and coronary heart disease. According
to the American Heart Association, studies have found that
most people need six to
eight hours of sleep each day and that too little or too much can increase the risk
of cardiovascular problems. An ample amount of night’s sleep has a very
positive effect on the heart health. Sleep
deficiency modifies established cardiovascular risk factors that are mostly known
to raise the hazard of cardiac morbidity. Blood flow through the heart and brain contrasts widely
during sleep, as do electrical activity in the heart, the elasticity of blood
vessels, and the tendency of blood to clot. These are the normal activities of
normal night’s sleep. Any change in the sleeping pattern will alter the
systematic activity of our body. Lack of
sleep has been interrelated with atherosclerosis (cholesterol-clogged arteries),
heart failure, heart attack etc.
How does sleep affect the heart?
Certain chemicals are
activated due to lack of deep and extended rest that causes the heart rate and
blood pressure to drop. Gradually, over time it aggravates blood pressure and
increases the probability of heart problems. Various studies have shown that a
person with Sleep apnoea were 58% more expected to develop congestive heart failure.
How to improve good sleeping habits?
Exercise: Exercise can play an important role
in developing good sleeping schedule. Exercise causes body fatigue and helps
you fall asleep quickly. According to
Heart Association’s 2013 exercise standards, it is
important to schedule in 40 minutes of moderate to vigorous aerobic exercise at
least three to four times per week.
Implement a night routine: A disciplined routine of switching of the electronic
gadgets, taking a relaxing hot shower, reading or meditating can be helpful for
an adequate good quality sleep.
Eliminate the over use of stimulants like caffeine because it might cause sleep