Work, crazy schedules, busy family life and social media frenzy take up most of our time, which leads to shrinking sleep time. When we sleep, our heart rate goes down by 10 to 30 beats, which leads to a decline in blood pressure, resulting in a peaceful sleep. But less than six hours of sleep increases the risk of heart attack and stroke.
We need sleep as much as we need air and food. Sleep reduces blood pressure, releases beneficial hormones, revitalises energy, eases muscles, boosts blood supply and advances tissue growth and repair. When we don’t allow our body to get necessary sleep, the process doesn’t happen in a beneficial way. When you’re denied of rest, your mind can’t work appropriately, influencing your intellectual capacities and enthusiasm.
In the long term, it can bring down your body’s guards, putting you at a risk of developing a chronic illness, as also affecting your decision-making abilities. The more clear indications of lack of sleep are excessive tiredness, yawning and irritability. Though we might resort to consuming coffee to stay awake, it is not a viable option.
Your heart takes the hit
The effect of insufficient sleep on the heart can be quite significant. Many studies show that people who sleep less than six hours have almost 50% higher chances of developing a heart disease or stroke and might even succumb to it. Chronic exposure to disturbed or insufficient sleep can lead to obesity, high blood pressure, abnormal lipid levels, increased risk of forming a blood clot and also developing diabetes. Optimal sleep of about eight hours allows the heart to get adequate rest. Interestingly, excessive sleep, which is described as being more than nine hours, also leads to heart disease or stroke, increased sickness and mortality.
Snoring can be annoying to the ones listening to it. Regular snoring affects the heart and interrupts the supply of oxygen to vital organs. It occurs due to the mechanical obstruction that blocks the upper airway when asleep. Such people are prone to high blood pressure, abnormal heart rhythm, heart failure and other forms of heart and arterial diseases. This happens due to the release of certain harmful substances in the body which act on the blood vessels and the heart.
Although obstructive sleep apnea is a serious sleep disorder, it can be treated. One way is the use of a device that will help the person snoring to keep his airway open while he sleeps. Other options can be a mouthpiece to push his jaw forward during sleep, or in more complicated cases, certain surgeries also help. Do not ignore snoring, especially when associated with increased daytime drowsiness or sleeping. It could lead to cardiovascular diseases too.
A severe cause of heart problems related to lack of sleep is obesity, which strains one’s body, especially the heart. Less sleep releases hunger hormones like ghrelin and cortisol, resulting in unwanted increase in appetite. This, in turn, leads to obesity that paves the risk for a heart disease.
Another major cause leading to the lack of sleep and hence, heart issues, is depression. Sleep disturbance and depression are always seen to be interrelated. This close relationship has a negative impact on the heart, making it an important factor leading to heart disease. Sleep deprivation can also lead to accidents at work or while driving, can cause premature wrinkling of skin, irritability & forgetfulness, decreased libido, fertility and immunity, which then leads to frequent infections such as the common cold.
How to regulate sleep
We need sleep as much as we need air and food. Sleep reduces blood pressure, releases beneficial hormones, revitalises energy, eases muscles, boosts blood supply and advances tissue growth and repair. When we don’t allow our body to get necessary sleep, the process doesn’t happen in a beneficial way. When you’re denied of rest, your mind can’t work appropriately, influencing your intellectual capacities and enthusiasm.
In the long term, it can bring down your body’s guards, putting you at a risk of developing a chronic illness, as also affecting your decision-making abilities. The more clear indications of lack of sleep are excessive tiredness, yawning and irritability. Though we might resort to consuming coffee to stay awake, it is not a viable option.
Your heart takes the hit
The effect of insufficient sleep on the heart can be quite significant. Many studies show that people who sleep less than six hours have almost 50% higher chances of developing a heart disease or stroke and might even succumb to it. Chronic exposure to disturbed or insufficient sleep can lead to obesity, high blood pressure, abnormal lipid levels, increased risk of forming a blood clot and also developing diabetes. Optimal sleep of about eight hours allows the heart to get adequate rest. Interestingly, excessive sleep, which is described as being more than nine hours, also leads to heart disease or stroke, increased sickness and mortality.
Snoring can be annoying to the ones listening to it. Regular snoring affects the heart and interrupts the supply of oxygen to vital organs. It occurs due to the mechanical obstruction that blocks the upper airway when asleep. Such people are prone to high blood pressure, abnormal heart rhythm, heart failure and other forms of heart and arterial diseases. This happens due to the release of certain harmful substances in the body which act on the blood vessels and the heart.
Although obstructive sleep apnea is a serious sleep disorder, it can be treated. One way is the use of a device that will help the person snoring to keep his airway open while he sleeps. Other options can be a mouthpiece to push his jaw forward during sleep, or in more complicated cases, certain surgeries also help. Do not ignore snoring, especially when associated with increased daytime drowsiness or sleeping. It could lead to cardiovascular diseases too.
A severe cause of heart problems related to lack of sleep is obesity, which strains one’s body, especially the heart. Less sleep releases hunger hormones like ghrelin and cortisol, resulting in unwanted increase in appetite. This, in turn, leads to obesity that paves the risk for a heart disease.
Another major cause leading to the lack of sleep and hence, heart issues, is depression. Sleep disturbance and depression are always seen to be interrelated. This close relationship has a negative impact on the heart, making it an important factor leading to heart disease. Sleep deprivation can also lead to accidents at work or while driving, can cause premature wrinkling of skin, irritability & forgetfulness, decreased libido, fertility and immunity, which then leads to frequent infections such as the common cold.
How to regulate sleep
- Regulate body clock: Follow a similar sleep pattern even during weekends. This routine will get your mind and body used to being on a solid ‘rest-wake’ plan. As days go by, you will have the capacity to fall asleep rapidly and rest soundly throughout the night.
- Sufficient hours of sleep: One should always sleep for at least seven to eight hours on a daily basis. This is the minimum requirement for our body as well as our heart. Otherwise, the rate of risk for cardiovascular disease rises.
- Exercise: Regular mild or moderate exercise is a must. At least 40 minutes of exercise three to four times a week will help improve our sleep and reduce chances of heart diseases.
- Avoid alcohol & caffeine: Indulging in too much of alcohol or smoking regularly can disrupt our sleep. In fact, drinking soft drinks with high amount of caffeine can keep us awake for a long time.
- A ‘NO’ to technology: All electronic devices should be turned off while sleeping to avoid any kind of distraction. The light from our gadgets is enriched with short wavelengths of light, which means it has a higher centralisation of blue light than normal light. Blue light affects the levels of the rest-inducing hormone, melatonin, more than other wavelengths. Give up on all digital gadgets for an hour before you go to sleep.
Before bedtime, reading a book, having a hot bath, listening to soothing music, mild relaxation or stretching exercises can be helpful. Also, making your bedroom sleep-friendly — soft mattress, dark curtains, cool temperature, less noise, no electronic gadgets — can help you sleep like a baby.
Thus, to have a healthy heart and a refreshing day, we must have proper sleep. This will not only help avoid cardiovascular problems, but will also assist us to work well on our hectic days.
Thus, to have a healthy heart and a refreshing day, we must have proper sleep. This will not only help avoid cardiovascular problems, but will also assist us to work well on our hectic days.