Getting enough sleep each night is key to heart health.
Exercise and eating nutritious foods aren’t the only things that can help increase heart health; sleep is also a factor. The better night’s sleep you get, the healthier your heart will be. According to a study by the American Heart Association, poor sleep quality is linked to an increased risk of high blood pressure, a potential cause of heart disease.
The study shows that poor quality sleep puts individuals at significantly increased risk of developing high blood pressure.
So how much sleep is the right amount? Overall, it varies from person to person, but that most people need seven hours per night. Youth tend to need more than seven hours, but as people age they can do with less. According to the American Heart Association, studies have found that most people need six to eight hours of sleep each day and that too little or too much can increase the risk of cardiovascular problems.
The heart is significantly impacted when the body doesn’t get enough sleep. People who are sleep deprived have slower metabolism and more difficulty losing weight. They also have the effect of not wanting to exercise or participate in other healthy habits.
The positive effects of a good sleep are immediately evident when we wake up feeling refreshed and ready to take on the day. Beyond just feeling good, the positive effect of sleep is not just on your heart health but also on your stress hormones, your immune system, your breathing, and your mental status.
People who get seven to eight hours of sleep have more alertness and better focus. They have less depression and anxiety. Getting a good night’s sleep has a positive impact on your metabolism and weight loss benefits.
Do you suffer for a lack of restful sleep? If so, there several things you can do to improve your situation.
Exercise: Try getting adequate exercise. According to the American Heart Association’s exercise standards, it is important to schedule in 30 minutes of moderate to vigorous aerobic exercise at least three to four times per week.
Avoid excess caffeine: Avoid excess stimulants, such as caffeine, particularly before bed as they may keep you awake.
Establish an evening routine: Have an evening routine of preparing for bed that includes turning off electronic devices and having soothing activities such as a hot shower or bath. Drinking chamomile or herbal sleepy-time tea can also be helpful, as can reading, praying or meditating.
This article is provided by the American Heart Association.