6 Steps to Better Sleep and Improved Heart Health – The Observer [Beuzz]

(Family Features) Maintaining a healthy heart isn’t just about eating well and exercising regularly. While these practices play an important role in cardiovascular and general health and well-being, getting a good night’s sleep is also essential.

“Getting a good night’s sleep every night is vital for cardiovascular health,” said Donald M. Lloyd-Jones, MD, Sc.M., FAHA, former volunteer president of the American Heart Association and chair of the Department of Medicine prevention, the Eileen M. Foell Professor of Heart Research and Professor of Preventive Medicine, Medicine, and Pediatrics at Northwestern University Feinberg School of Medicine. “Adults should aim for an average of 7-9 hours, and babies and children need more depending on their age.”

However, more than one in three adults in the United States do not get the recommended 7 to 9 hours of sleep per night, according to the Centers for Disease Control and Prevention (CDC). In addition to increasing the risk of cardiovascular diseases such as high blood pressure, heart disease, heart attacks and strokes, lack of sleep can also put people at risk for depression, cognitive decline, diabetes and obesity.

While high blood pressure – a known risk factor for cardiovascular disease, the number one cause of death worldwide – can be inherited, it is more common in non-Hispanic black adults (56%) than in non-Hispanic white adults. (48%). %), non-Hispanic Asian adults (46%) or Hispanic adults (39%). Healthy lifestyle habits, including sleep, can help prevent disease.

“We know that people who get enough sleep manage other health factors better, such as weight, blood sugar and blood pressure,” Lloyd-Jones said. “The American Heart Association has added sleep to the list of factors that promote optimal cardiovascular health. We call these The essentials of life 8and they include: eating a healthy diet, not smoking or vaping, being physically active and getting enough sleep, controlling blood pressure and maintaining healthy cholesterol and fat levels, healthy blood sugar levels and a healthy weight. »

In addition, falling asleep at different times or sleeping an irregular number of hours each night, even variations of more than two hours per night during the same week, can also increase the risk of atherosclerosis, which is a cardiovascular disease where plaque builds up in the arteries, in people aged 45 and over, according to a study published in the “Journal of the American Heart Association.”

“Maintaining regular sleep schedules and decreasing sleep variability is an easily adjustable lifestyle behavior that may not only help improve sleep, but also help reduce cardiovascular risk for aging adults,” said the study’s lead author, Kelsie Full, Ph.D., MPH, an assistant professor of medicine in the division of epidemiology at Vanderbilt University Medical Center.

The American Heart Association’s healthy heart habits education is nationally supported by Elevance Health Foundation. Some practices to improve sleep health and impact heart health include:

Observe current sleep patterns

Keeping a sleep diary to help you track your sleep patterns and habits can make it easier to identify factors that may be helping — or hurting — your sleep quality. Monitor what time you go to bed, what time you wake up in the morning, how many times you woke up during the night, how you felt when you woke up, and any variables, such as changes in your routine or arrangements sleep. Having documentation spanning several weeks can help you identify needed changes.

Avoid foods and drinks close to bedtime

It may be harder to fall asleep if you’re still digesting dinner. To help reduce sleep disruption caused by food, avoid late dinners and minimize fatty and spicy foods. Likewise, watch your caffeine intake and avoid it later in the day, as it can be a hindrance to falling asleep.

Regular exercise

Physical activity during the day can have a noticeable impact on overall health and well-being, but can also aid sleep at night as it can initiate changes in energy consumption and body temperature. However, exercising too close to bedtime can hamper your body’s ability to calm down. aim to finish your workout at least four hours before bedtime.

Establish a bedtime routine

Getting a good night’s rest often requires getting into a routine. Start by setting an alarm to indicate that it’s time to start relaxing. Rather than going straight to bed, take the time to create a to-do list for the next day and eliminate a few minor chores. Then consider implementing a calming activity like meditation, journaling, or reading (not on a tablet or smartphone) before you go to sleep. Also set an alarm to wake you up every morning, even on weekends, and avoid hitting the snooze button to keep your biorhythms in sync.

Create a comfortable sleeping space

The ideal space for sleeping is dark, quiet, and at a comfortable temperature, usually around 65 F depending on the individual. Use room-darkening curtains or a sleep mask to block out light, and earplugs, a fan, or a white noise machine to help drown out distracting noises. Remember that using your bed solely for sleep and sex can help establish a strong mental association between your bed and your sleep.

Avoid technology before bed

Bright light from TVs, computers, and smartphones can mess with your circadian rhythm and keep you alert when you should be relaxing. Try to disconnect from electronic devices at least an hour before bedtime and use “do not disturb” to avoid waking up to your phone during the night. Better yet, charge the devices away from your bed or in another room entirely.

Find more tips for controlling your blood pressure and adopting healthy sleep habits at Heart.org.

Photo courtesy of Getty Images

SOURCE:
American Heart Association