How does sleep affect your heart health?

This is an automatically translated article.

The article was professionally consulted by Specialist Doctor II Nguyen Quoc Viet - Department of Medical Examination & Internal Medicine - Vinmec Danang International General Hospital. The doctor has more than 20 years of experience in the examination and treatment of cardiovascular diseases and Interventional Cardiology.

1. How does sleep affect cardiovascular disease?

If you have to turn many times during the night, you find that sleep loss affects daytime productivity, then sleep has reduced quality of life. Studies have shown that consistently not getting enough sleep is dangerous for heart health.
Tens of millions of Americans suffer from chronic sleep deprivation. While some people shorten their sleep by eight hours a day to make time for work or personal matters, many others suffer from insomnia or other medical conditions that make it difficult to fall asleep.
According to a recent statement from the American Heart Association, irregular sleep patterns are associated with a range of cardiovascular risks, including obesity, high blood pressure, diabetes, and coronary artery disease. Getting less than six hours of sleep a night is especially dangerous for your heart health. Experts explain that because people who are sleep deprived have higher levels of stress hormones and inflammatory substances in the blood, which are major contributors to cardiovascular disease. The researchers also found that people who regularly slept nine or more hours a night had more calcium build up in the walls of their heart arteries and the arteries in their legs were stiffer than those who usually slept for seven hours. Every night.

Another mechanism is related to cardiovascular disease and sleep, namely that insufficient sleep is associated with obesity. Experts explain that sleep-deprived people tend to snack more and eat more food in general than others. In addition, insufficient sleep can impair the brain's reward systems such as those that govern energy, judgment, and food choice. Some studies show that sleep-deprived people eat fewer vegetables and are more attracted to sweet, fatty foods. Besides, due to lack of sleep, they are often tired, which can also prevent them from exercising. From the above explanations, people who sleep less have a low risk of obesity and lead to cardiovascular disease, especially myocardial infarction.

2. How important is sleep?

According to sleep experts, getting enough sleep protects the heart as follows:
Good quality sleep reduces the workload of the heart due to lower blood pressure and heart rate at night. People who are sleep deprived often show a high heart rate, which is not a good sign but could be a symptom of heightened stress. Lack of sleep can increase insulin resistance, which is one of the factors that increase the risk of developing type 2 diabetes and cardiovascular disease. Short naps can increase CRP or C-reactive protein released during stress and inflammation. Elevated CRP is a risk factor for circulatory and cardiovascular disease. Short naps also interfere with appetite regulation, leading you to overeat or eat less heart-healthy foods.

3. How to have good sleep?

Stick to a fixed sleep schedule. Go to bed at the same time every night and wake up at the same time every morning, even on weekends. Get enough natural light, especially early in the morning. Try a morning or afternoon walk. Exercise daily, but do not exercise within a few hours of bedtime. Avoid artificial light, especially in the hours before bed, by using a blue light filter on your computer or smartphone. Do not eat or drink within a few hours of bedtime, especially alcohol and foods high in fat or sugar. Keep the bedroom cool and quiet. Consult with your doctor to identify problems that interfere with a good night's sleep, such as medical problems. Because sleep is very important for everyone, when you have insomnia or have signs of a sleep disorder, you should see a doctor to have the best treatment plan.
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References: cdc.gov, health.harvard.edu