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In Sleep-tips |
17 Jan 2025
Sleep for a Healthy Heart and Lower Blood Pressure
Did you know? People who usually sleep less than 7 hours or rest for more than 9 hours are likely to have high blood pressure. Are you one of them?
Most of us don’t have a very healthy relationship with sleep. We either overdo it, trying to catch up on lost rest, or don’t prioritize it enough, running on empty.
But this short-sighted approach can take a toll on our health over time.
On top of that, if you have high blood pressure, sleep is like a must-have accompaniment for good health. Without it, even medicines might not have the right impact.
But fret not. We are here to help.
Today, we tell you everything about how better sleep lowers blood pressure and supports a healthy heart and how much slumber you need. Let's dive in!
What Happens To Your Heart When You Don’t Get A Good Night’s Rest?
Is sleep really necessary? What happens when you don't get enough sleep? Let's take a quick look!
1 Day
We have all experienced day one at one point or another. But if you haven't, that's great. You are on the right track. Lack of sleep on day one impacts your mood. You may feel more irritable than usual, and your focus may meander aimlessly. Also, you may experience fatigue and lethargy.
1 Week
If poor quality of sleep continues for a week where your slumber is interrupted multiple times or maybe you sleep for less than 7 hours, or snooze for more than 9 hours, your mental clarity takes a hit. That's not all. You may notice extreme moodiness and low energy levels.
15 Days
By day 15, poor sleep disrupts the immune system, making it weak. Your memory becomes fuzzy, and concentration worsens.
1 Month
If it continues for a month, you have now put yourself at an increased risk of high blood pressure, heart disease, and mental disorders like anxiety.
Regular Occurrence
If this has become a regular occurrence, you may go through chronic health issues, including weakened immune function, heart problems, and mental health concerns.
How Better Sleep Lowers Blood Pressure and Supports a Healthy Heart
Now, let's get straight to the point. Here’s how better sleep can lower blood pressure and help you maintain a healthy heart.
Relaxes The Blood Vessels
As you slide into peaceful sleep, your body enters recovery mode, and your blood pressure drops. This phenomenon is known as nocturnal dipping.
When blood pressure is low at night, the heart and the blood vessels relax. But when you don't get enough sleep, your blood pressure remains at an elevated state for a longer period, which puts you at risk of developing hypertension. Good sleep lowers blood pressure.
Reduces Stress Hormones
Cortisol and adrenaline are the primary stress hormones. They are required in short bursts, but when their levels become chronically high, they can lead to high blood pressure, weight gain, a weakened immune system, poor sleep, and adverse effects on brain function.
But with good sleep, you can combat them and keep their levels at a minimum.
Supports Heart Rate Variability
Heart Rate Variability (HRV) is the variation in time between your heartbeats. This helps you understand how healthy your heart is.
When you enjoy quality sleep regularly, it improves HRV and ensures the heart functions well and adapts to stressors. However, a low HRV can cause cardiovascular issues.
Keeps The Heart Healthy
Chronic sleep deprivation can lead to conditions like inflammation, obesity, and insulin resistance, all of which contribute to heart disease.
On the other hand, getting a good night's rest regularly can greatly reduce the risk.
What Interferes With Sleep?
Here’s an overview of what interferes with your sleep.
| Factor | How It Affects Sleep |
|---|---|
| Sleep Disorders | Conditions like insomnia or sleep apnea can disrupt sleep. |
| Lifestyle | Stress, anxiety, or poor habits like smoking or alcohol consumption can affect sleep quality. |
| Medications | Certain drugs, like stimulants or antidepressants, can interfere with sleep. |
| Poor Sleep Environment | A noisy, uncomfortable, or too-bright room can make it hard to sleep. |
| Too Much Screen Time | The blue light from phones, tablets, or computers can delay sleep. |
| Irregular Sleep Timings | Constantly changing bedtimes or waking times affects your body’s rhythm. |
| Beverage Choices | Caffeine or alcohol close to bedtime can disturb your sleep. |
| Overactive Mind | Racing thoughts, worries, or stress can keep the brain active and prevent relaxation before sleep. |
| Excessive Napping | Long naps during the day, especially late in the afternoon, can affect nighttime sleep. |
| Eating Large Meals Late | Heavy meals or spicy foods before bedtime can cause discomfort and indigestion and may disturb your sleep. |
| Lack of Physical Activity | Inadequate exercise during the day can lead to difficulty falling asleep at night. |
| Chronic Pain or Illness | Conditions like arthritis or back pain can make it uncomfortable to sleep. |
How To Improve Sleep For A Healthy Heart and Lower Blood Pressure
Can sleep lower blood pressure? You now know that the answer is yes. But how do you improve sleep to keep your blood pressure and heart healthy? Take a look!
1. Going To Bed On Time
If you are wondering, does blood pressure decrease while sleeping? The answer is yes! It's not just sleeping but also following the exact same routine every day.
When you go to bed and wake up at the same time, you build yourself a sense of routine, of course. But, you also regulate your body's internal clock. This is crucial as it enhances your sleep quality.
Opting for consistent sleep patterns means letting your body unwind and recharge as it should. This is one of the ways how sleep lowers blood pressure.
2. Having A Sleep-Friendly Bedroom
Now, you know the answer to the question, can sleep reduce blood pressure? But for a good night's rest, comfort is the key.
Imagine this. You are feeling extremely sleepy, so you happily hit the sheets. But as you try to snuggle, the pillows cause a silent discomfort due to the high loft. Or the mattress is unable to dissipate heat, and you tend to feel all hot and sweaty.
This will not only interfere with your sleep but can hamper the quality. And we don't want that because sleep lowers blood pressure.
That's why having a sleep-friendly bedroom is important.
3. Following Proper Sleep Hygiene Before Bed
While some fall asleep in just a jiffy, there are others who struggle. But no matter which category you belong to, you need good sleep hygiene because it enhances the quality and the quantity.
What do we mean when we say good sleep hygiene? Well, they are nothing but a set of pre-bed rituals that can calm you down and help you quit the chatter of the mind. From taking a warm bath to meditation, you can choose anything you like.
These techniques lower your stress levels as well and make sure your sleep lowers blood pressure.
4. Managing Stress
Chronic stress can not only hamper your sleep cycle but increase your blood pressure as well. And this can lead to heart strain.
However, there are stress-managing techniques you can incorporate to help you achieve a mindful mentality. Some of them are:
- Deep breathing exercises before bed
- Light yoga stretches to calm the mind
- Journaling and other mindfulness activities
- Listening to soothing music
- Visualization
The technique of your choice can be a part of your sleep hygiene to ensure you enjoy the rest you deserve.
5. Staying Hydrated
Did you know? Hydration is crucial for a healthy heart. Even slight dehydration can raise your blood pressure. This leads to sleep disturbances, which impact your overall health in the long run.
That's why it is essential to drink enough water throughout the day.
The general rule of thumb is to drink 35 ml of water per kilogram of body weight. So, if you weigh 70 kg, just multiply it by 35, and you have your ideal quantity. For example, 70*35 is 2450 ml.
6. Taking Your Medications On Time
If you are a hypertension patient or your doctor has prescribed any medications, make sure you always take them on time. Delaying them from when you were supposed to have them may not have the desired impact.
Even if you are trying out holistic techniques and trying to better your slumber, never neglect your medications. While sleep lowers blood pressure, you cannot skip any medications as it can have adverse effects.
On the other end of the spectrum, don't take anything without consulting your doctor as it may have the opposite effect.
7. Avoiding Long Naps
People with even slightly elevated blood pressure find it difficult to fall asleep. Therefore, when you indulge in long naps, you aggravate the problem, and it becomes all the more difficult to slide into dreamland. And, even when you do, there's no guarantee that you will enjoy quality respite.
So, always take short naps, and if you must, indulge in them no later than early afternoon.
8. Rectifying Sleep Disorders If Any
Lastly, make sure you consult a doctor for any sleep issues you may be suffering from. If it's been more than a week and the at-home remedies don't seem to work, you need a medical opinion.
Don't neglect your sleep. With proper treatments, you will be able to regulate your sleep cycle and also improve your health.
Wrapping Up
Does good sleep reduce blood pressure? Now you know!
Sleep lowers blood pressure and keeps your heart healthy. But there are times when falling asleep seems like a tedious chore. If that's the case, make sure you indulge in relaxing pre-sleep rituals and embark on a healthy lifestyle to help you out.
Also, make sure that your mattress, pillows, and bedding are fetching you the comfort you deserve.
To promote a good night's rest for a healthy you, The Sleep Company brings you high-quality mattresses that come with innovative SmartGrid Technology to support you at every sleep stage.
You can even complete the setup with The Sleep Company's comfiest pillows, sheets, and comforters for the best shuteye of your life.
The Sleep Company is here to offer you the quality sleep you deserve. Explore our products now!
FAQs
How does better sleep contribute to lowering blood pressure?
When you sleep, the body enters recovery mode, where your heart and blood vessels tend to relax. This reduces any strain and lowers the risk of hypertension. That's why quality sleep is incredibly important.
What is the relationship between sleep quality and heart health?
Sleep quality directly impacts heart health by regulating blood pressure, heart rate, and stress hormones. Poor sleep means you are putting yourself at risk of cardiovascular issues. That's why when we talk about a healthy lifestyle, sleep makes it to the list as well.
Can sleep apnea increase the risk of high blood pressure?
Yes, sleep apnea is a sleep disorder that can increase the risk of high blood pressure. During apnea episodes, oxygen levels drop, causing the heart to work harder. This triggers stress hormone release, and the repeated strain increases blood pressure over time. However, you can speak with your doctor for the right course of treatment.
What are the best sleeping positions for heart health?
Sleeping on your left side is often recommended for heart health, as it improves circulation and reduces pressure on the heart. However, if you are someone with sleep apnea, sleeping on your back must be avoided as it can worsen your breathing.
What lifestyle changes improve sleep and support a healthy heart?
A few lifestyle changes to improve sleep and support a healthy heart are:
- Maintain a consistent sleep schedule
- Avoid alcohol consumption and smoking
- Practice the best techniques to lower any stress
- Embrace mindfulness
- Create a comfy sleep environment
