Medically Reviewed by : Dr. Abhishek Gupta
Unlocking the secrets to a healthier heart goes beyond the basics. It’s not just about what you eat or how much you exercise; sleep plays a crucial role in this wellness journey. In our blog, “7 Habits for a Stronger Heart: Sleep Your Way to Cardiovascular Health,” we explore the deep connection between quality sleep and heart well-being.
Dr. S.N. Gupta, a sleep care expert at Sanjivini Super Speciality Hospital Lucknow, stresses that sleep is more than a luxury; it’s a fundamental pillar for good health. Dr. Gupta highlights that sufficient sleep not only supports body repair but also ensures optimal functioning throughout the day.
What health conditions are linked to a lack of sleep?
Adults who get less than 7 hours of sleep per night are more prone to experiencing health issues, such as heart attacks, headaches, and depression. Inadequate sleep not only creates medical illness but also hamper personal life. Some of these problems also increase the likelihood of developing heart disease, having a heart attack, or suffering a stroke and these health problems include :
- High blood pressure: When you don’t sleep well, your blood pressure tends to stay elevated for a longer time than during a regular night’s sleep. This is a concern because high blood pressure is a major risk factor for heart disease and stroke. Approximately 75 million, which is 1 in 3 adults, are dealing with high blood pressure.
- Type 2 diabetes: Diabetes is a health condition where sugar accumulates in your blood, potentially harming your blood vessels. Research suggests that ensuring adequate and quality sleep might aid in better blood sugar control.
- Obesity: Insufficient sleep can contribute to gaining excess weight, particularly in children and adolescents who require more sleep than adults. The lack of adequate sleep may impact a specific brain area that regulates hunger.
What can I do to get better sleep – Habits for a Stronger Heart
Improve your sleep with these tips:
- Stick to a regular sleep schedule: Go to bed and wake up at the same time every day.
- Create a cozy sleep space: Keep your bedroom quiet, dark, and at a comfortable temperature.
- Block out light and sound: Use blackout shades, an eye mask, or earplugs for a better sleep environment.
- Cut back on screen time: Turn off electronic devices an hour before bedtime and avoid using them in your bedroom.
- Relax before bed: Try relaxation exercises, meditation, deep breathing, or visualization.
- Take a warm bath or shower: A soothing soak can improve sleep quality.
- Stay active but not too close to bedtime.
- Watch what you eat and drink: Avoid large meals, caffeine, and alcohol before bedtime.
- Invest in a comfy mattress and pillows: Proper support is crucial for a good night’s sleep.
- Wind down with a book or soothing music.
- Follow a bedtime routine consistently.
- Manage stress: Use relaxation techniques or exercise to reduce stress.
- Consult your healthcare provider if sleep troubles persist despite trying these tips.
Ideal Amount of Sleep Every Day/Night
- 10-16 hours (per 24 hours) for ages 5 and younger
- 9-12 hours for ages 6-12 years
- 8-10 hours for ages 13-18 years
- 7-9 hours for adults
If you have a question about your sleep condition seek your consultation with the most renowned sleep care expert Dr S.N Gupta at Sanjivini Super Specialty Hospital Lucknow.