Sleep is often the unsung hero of a healthy lifestyle, playing an essential role not just in daily rejuvenation but also in long-term health, especially when it comes to heart health.
Recent research highlights the significant relationship between sleep quality and cardiovascular wellness, underscoring why good sleep hygiene is as vital as diet and exercise.
A 2023 meta-analysis found that adults who regularly get less than six hours of sleep are at a higher risk of heart attacks and strokes compared to those who sleep for the recommended seven to eight hours.
The connection lies in how sleep affects the body’s biological processes.
Poor sleep disrupts the circadian rhythm, leading to hormonal imbalances and an increase in stress hormones such as cortisol, which can raise blood pressure. Sleep deprivation also impacts metabolic health, leading to weight gain and the development of conditions like diabetes—both of which are risk factors for heart disease.
In a recent interview with The Guardian, the Chief Medical Director at Lagos Executive Cardiovascular Centre, Folasade Alli, highlighted the significant impact of sleep deprivation on cardiovascular health.
She said inadequate sleep can lead to increased stress hormone levels, such as cortisol, which elevate blood pressure and heighten the risk of heart disease.
Alli added that chronic sleep deprivation is associated with elevated stress hormones like cortisol, noradrenaline, and adrenaline, all of which have been linked to an increased risk of cardiovascular diseases and complications.
Similarly, a sleep specialist, Dr. Olusola Oguntolu, underscores the dangers of sleep apnea—a condition characterised by disrupted sleep patterns.
Oguntolu, in an interview with Vanguard warns that sleep apnea is associated with significant risks of heart disease, stroke, and diabetes, among other conditions.
He advises individuals who suspect they have sleep disorders to seek evaluation by qualified healthcare providers for early recognition and treatment.
Conditions such as sleep apnea, where breathing repeatedly stops and starts during sleep, have also been shown to be directly linked to an increased risk of heart problems.
The frequent oxygen interruptions put a strain on the cardiovascular system, contributing to higher blood pressure and other issues.
Tips for Better Sleep Hygiene to Boost Heart Health
Improving your sleep quality doesn’t just lead to better mornings—it can also boost your heart health. Here are some tips for achieving restful sleep:
Establish a Consistent Sleep Schedule:
Going to bed and waking up at the same time every day helps regulate your body’s internal clock, promoting better sleep.
Create a Relaxing Bedtime Routine: Wind down with calming activities like reading or listening to gentle music.
Limit Screen Time Before Bed: Blue light emitted by phones and other devices can interfere with melatonin production, making it harder to fall asleep.
Mind Your Diet: Avoid heavy meals and caffeine close to bedtime as they can disrupt sleep.
Keep Your Bedroom Sleep-Friendly: Ensure your sleeping environment is cool, dark, and quiet to support uninterrupted rest.
