We all love that sound sleep of eight hours after a long day of work or school. But lucky are those who fall asleep the second they hit the bed. Have you wondered about those who fail to get sleep due to hectic schedules or even sleep disorders? Unfortunately sleep is linked to heart health. Let’s explore how.
What should you know about the stages of sleep?
While you sleep, your body moves through four stages, three stages of non-REM sleep and one stage of REM (Rapid eye movement) sleep.
When you fall asleep, you enter the initial stage, which lasts about one to seven minutes. During this time, your body begins to relax, and brain activity starts to slow down, though you’re not fully at rest yet.
Next comes the second stage, where your body relaxes even more. Your heart rate, breathing, and body decrease. This stage contributes to about half of your entire sleep time. In the third stage, your body reaches its deepest state of relaxation. This phase is essential for quality sleep, as it supports physical recovery, growth, and overall bodily functions.
The final stage is REM sleep, which is quite different from the previous ones. Your brain becomes highly active, and your heart rate speeds up. Breathing may become irregular, similar to when you awake. This is the stage where your brain processes emotions and memories from the day.
Does lack of sleep affect heart health?
There is strong evidence that sleep problems, such as lack of sleep and disrupted sleep, can harm heart health. Sleep is crucial for the body’s recovery. During non-rapid eye movement (NREM) sleep, the heart rate slows, blood pressure decreases, and breathing becomes steady. These changes help reduce strain on the heart, allowing it to recover from daily stress.
Not getting enough sleep at night means less time in the deep stages of NREM sleep, which are important for heart health. The same issue affects those whose sleep is often disrupted. Long-term sleep deprivation has been connected to various heart problems, including high blood pressure, high cholesterol, heart attacks, obesity, diabetes, and stroke.
What should you know about sleep and heart rate?
During normal sleep, the heart rate slows down during NREM sleep and gradually increases as the body prepares to wake up. However, poor sleep, including sudden awakenings, can cause a sudden spike in heart rate. Studies also show that people with sleep problems are more likely to experience an irregular heartbeat. Because of this, lack of sleep may be linked to heart palpitations.
Additionally, older adults who frequently have nightmares are much more likely to report an irregular heartbeat. Nightmares can raise heart rate, and if someone wakes up suddenly from one, they may feel like their heart is racing.
What is the link between sleep and chest pain?
Angina is chest pain that is commonly caused due to decreased blood flow to the heart. When sleep is disrupted, a sudden spike in heart rate and blood pressure can trigger angina. Also there is various evidence that has been linked to unexplained chest pain and poor sleep. Sleep issues can also contribute to non-cardiac chest pain. Conditions like heartburn and acid reflux often disrupt sleep, increasing the likelihood of experiencing both poor sleep and chest discomfort.
How can lack of sleep lead to heart failure?
Heart failure occurs when the heart isn’t able to pump enough blood and oxygen to meet the body’s needs. People who sleep less than seven hours a night have a high risk of heart failure. The condition was also more common in those with poor sleep habits such as insomnia, daytime sleepiness, snoring, and a preference of staying up late. The sleep issues a person has, the greater their risk of developing heart failure.
How can sleep and heart health affect pregnancy?
Pregnancy puts extra stress on the heart, and some women develop heart-related problems during this time. High blood pressure, for instance, can start or worsen during pregnancy, potentially leading to complications for both the mother and baby. Many pregnant women also experience sleep issues like insomnia and sleep apnea, which have been linked to a higher risk of heart problems during pregnancy and after childbirth.
What are the signs of sleep deprivation?
Sleep deprivation can cause some obvious symptoms that include:
- Fatigue
- Difficulty concentrating
- Irritability
- Sleepiness during day
- Headaches
How much sleep is ideally needed?
Most adults need at least seven hours of sleep each night, but more than one in three say they don’t get enough. Missing sleep occasionally may not be a big issue, but consistently not getting enough rest can lead to serious health problems or make existing conditions worse.
Why is sleep consistency important?
Studies show that the heart benefits from a regular sleep schedule. People with most inconsistent sleep patterns were nearly twice as likely to develop heart disease compared to those with stable sleep routines.
While the exact reason is unclear, irregular sleep may disrupt the body’s internal clock, which helps regulate heart rate, blood pressure and other cardiovascular functions. Even a 60 minute change in sleep or wake times from day-to-day could have long-term effects on heart health.
What are the sleep conditions that affect your heart health?
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Insomnia:
Insomnia is a condition when a person has difficulty in falling asleep or staying asleep. If this happens at least three times a week for three months, it is considered chronic insomnia. Poor sleep, whether due to short sleep duration or frequent awakenings, has been linked to chest pain, and many people with chest pain also struggle with insomnia.
Lack of sleep or disturbed sleep can increase the risk of heart problems. It can lead to higher stress hormone levels, increased blood pressure, and a faster heart rate, all of which are risk factors for heart diseases.
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Sleep Apnea:
Sleep apnea is a sleep disorder that affects breathing, causing it to pause or become shallow up to 30 times an hour. Obstructive sleep apnea happens when the upper airway is blocked, making it harder to breathe during sleep.
This condition puts extra strain on the heart by constantly forcing it to adjust to changes in oxygen levels, blood pressure, and heart rate. Since this cycle repeats throughout the night, the heart doesn’t get the rest it needs. Over time, sleep apnea can increase the risk of serious health issues like heart disease, congestive heart failure, and diabetes. If you are experiencing any symptoms of heart issues consult the best cardiology hospital in Coimbatore to seek accurate diagnosis and advance care.
What are the conditions that can arise or worsen due to lack of sleep?
The whole body’s wellbeing is affected due to lack of sleep and the conditions that can either worsen or arise include:
- Type 2 Diabetes
- Obesity
- Depression
- Heart attack
- Stroke
What should you know about the myth of catching up on sleep?
Many people think they can catch up on lost sleep by sleeping in on weekends, but this habit can actually be harmful to heart health. The strain on the heart from a lack of sleep on one night, like Tuesday, doesn’t simply go away by sleeping longer on Saturday. In short, lost sleep can’t be fully recovered, and maintaining a consistent sleep schedule is key to protecting cardiovascular conditions.
When is the right time to fall asleep?
Everyone has different schedules, responsibilities, and sleep preferences, whether they stay up late or wake up early. However, the key to good sleep is maintaining a regular sleep schedule and getting enough rest each night.
Studies suggest that sleeping during nighttime hours is especially beneficial, as it helps align the body’s internal clock with its surroundings, leading to better sleep quality.
What are the tips for people with heart problems to sleep well?
Since lack of sleep affects heart health, it’s important for people with heart conditions to prioritize quality rest. Studies suggest that better sleep may lower the risk of heart attacks and other heart-related issues, especially in those already at high risk.
Some heart conditions can make it difficult to sleep. For example, diabetes can lead to diabetes, can lead to frequent night urinations, and certain heart problems may cause chest discomfort that affects rest. Additionally, stress and anxiety about heart health can make it harder to relax and fall asleep.
There’s no single fix, but some remedies for sleep deprivation can help people with heart conditions sleep better.
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Develop relaxation techniques:
Worrying about heart problems can make it hard to relax and fall asleep. Simple techniques like deep breathing, yoga, and light stretching can help calm the mind and body. These approaches may be especially helpful for people with chest pain conditions like heart disease.
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Have a consistent sleep routine:
Going to bed and waking up at the same time every day is one of the best ways to maintain steady and healthy sleep.
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Avoid distractions:
Drinking alcohol or caffeine at night can make it harder to sleep and is best avoided. Using electronic devices like your phone too much before bed can also impact sleep routines. Hence it is important to avoid any kind of distractions before at least an hour of sleep.
Is there an ideal position to sleep?
Ideally a good sleep is important, but the best position to sleep is on the right side as it reduces discomfort.
Can lack of sleep be life-threatening?
Chronic lack of sleep can be life-threatening but it is extremely rare. But constant lack of sleep can lead to multiple health issues like heart issues, overall well-being is also affected.
Important Takeaway:
This generation has one of the highest sleep deprivation rates and it’s time to put an end. Sleep has the utmost importance in everyone’s lives as a good amount of sleep is like food to keep your body functioning. Follow simple tips to establish a healthy sleep routine and safeguard your heart health effectively. If you are struggling to fall asleep or stay asleep it’s time to consult a sleep therapist in Coimbatore to fix your sleep routine.
