WHAT DO WE MEAN BY SLEEP?
It is a very important part of everyone’s daily routine. We spend a total of roughly one-third of our time sleeping in our entire lifetime. The importance of sleep in our lives is comparable to that of food and water. The amount and quality of sleep we get, particularly at the right nighttime, is considered to be the most effective. During sleep, the brain performs some important functions such as forming and maintaining neural pathways required for learning and strong memory retention. Furthermore, sleep promotes concentration, rapid response, and effective communication among nerve cells, or neurons.
Sleep impacts more than just our brain, influencing various bodily systems and daily functioning. Sleep has a wide range of effects, from cardiovascular health and metabolism to immune response and mood regulation of an individual. A lack of adequate sleep or poor sleep quality is linked to an increased risk of a variety of disorders, including high blood pressure, cardiovascular diseases, diabetes, depression, obesity, and much more. The biological reasoning behind sleep remains a mystery, but scientists are making progress in understanding its complex dynamics.
Going without sleep for a night and then straight away diving into a normal day can make you feel like a true zombie. Sleep deprivation has a negative impact on both the body and the mind, resulting in fatigue and cognitive impairment that can be difficult to manage. The brain’s ability to function optimally is compromised when it lacks the rejuvenating effects of sleep, resulting in difficulties processing thoughts and making decisions.
This experience emphasizes the importance of sleep in our lives. It is a restorative process that not only rejuvenates the body but also the mind for normal functioning. The contrast between a well-rested and sleep-deprived state emphasizes the importance of prioritizing quality sleep for our overall well-being and functionality.
Which medical disorders are associated with sleep deprivation?
Patients who have asthma attacks, heart attacks, and depression are generally the adults who sleep less than 7 hours a day and are more likely to report having health issues than the ones getting proper sound sleep. The risk of heart disease, poor heart health, and stroke is increased by some of these medical conditions. These health issues also consist of elevated blood pressure. Generally, blood pressure lowers when you are sleeping. Your blood pressure will be higher for a longer time if you have sleep issues. One of the major dangers of heart disease and stroke is high blood pressure. One in three individuals has high blood pressure. Unhealthy weight gain is generally associated with a poor lifestyle and in turn, also affects your heart health. Unhealthy weight gain could be a result of sleep deprivation.
Blood Pressure during Sleep
Blood pressure decreases approximately by 10% to 20% while getting a good night’s rest. This is referred to as “nocturnal dipping,”. Researchers have always stressed how important it is for cardiovascular health. Poor sleep is associated with non-dipping, which is when a person’s blood pressure doesn’t drop at night due to lack of rest or no sound sleep. According to studies, high evening blood pressure is associated with generalized hypertension commonly known as high blood pressure. In fact, it has been discovered that high blood pressure during the day is not as predictive of heart issues as high blood pressure at night. Non-dipping has always been associated with a higher risk of heart attack and stroke. Additionally, it has been connected to kidney issues and poor blood supply to the brain. Lack of sleep has been linked to higher blood pressure during the day.
However, not everyone is affected in the same way. In middle-aged people, the risk of this connection between sleep deprivation and high blood pressure is strongest. People who have other hypertension risk factors, work long hours in stressful occupations, or have chronically poor sleep patterns are more likely to have elevated blood pressure.
Coronary Heart Disease and Sleep
The most common cause of death is coronary heart disease also known as coronary artery disease. It generally occurs when atherosclerosis, or plaque buildup in the arteries, causes them to harden and narrow. The heart’s capacity to receive enough blood and oxygen is decreased as a result. Lack of rest has been linked in studies to atherosclerosis. The U.S. Department of Health and Human Services’ National Institutes of Health (NIH) is the country’s medical research organization that makes significant discoveries to advance medical healthcare and improve the existing facilities to save as many lives as possible.
Plaque develops as a result of inflammation, which causes white blood cells that the immune system produces to gather in the arteries. Chronic inflammation is followed by poor sleep. This adds to the development of plaque and the hardening of the arteries. The effects of sleep on blood pressure are also thought to affect how sleep loss affects coronary heart disease. Hypertension puts strain on the arteries, reducing their ability to deliver blood to the heart and causing heart disease.
Heart failure and sleep
Heart failure occurs when there is insufficient blood flow from the heart to provide the body with the oxygen and blood it requires to function. Strong correlations between sleep issues and heart failure were observed in observational research including more than 400,000 persons.
People in that study had a higher chance of developing heart failure if they slept for less than seven hours per night. Individuals who had other signs of poor sleep, such as symptoms of insomnia, daytime laziness, snoring, and an evening personality had higher chances of heart failure. The more of these symptoms of poor sleep a person exhibits the higher the chances of poor heart health.
Myocardial infarction is another name for heart attack. It occurs when the blood supply to the heart is stopped. This happens when the heart does not receive enough oxygen because of some damage, in such conditions heart attacks can be fatal.
NREM aids in cardiac recovery and slowing while REM entails increased stress and activity. These stages can become out of balance due to insufficient sleep, which raises the risk of heart attacks. Heart attack risk has also been connected to sleep disruptions. Frequent interruptions can lead to cardiac stress and may trigger a heart attack since both heart rate and blood pressure might suddenly shoot up upon awakening.
Stroke and Sleep
A stroke occurs when the brain’s blood supply is interrupted, depriving brain cells of oxygen and resulting in cell death. Ischemic strokes happen when an artery is blocked by a blood clot or plaque. A mini-stroke, also known as a transient ischemic attack (TIA), merely comprises a momentary blockage.
Lack of sleep has been linked in studies to a higher chance of suffering a stroke. It raises blood pressure, and high blood pressure is said to be the main reason for stroke risk. This results in a higher risk of heart failure, in addition to making it simpler for blockages to occur and result in mini-strokes or strokes by promoting plaque buildup in the arteries.
Heart rate during sleep
The heart rate normally decreases throughout the NREM stages and then increases as you get ready to wake up. A poor night’s sleep, particularly sudden awakenings, can cause a sudden increase in heart rate. According to research, those who have trouble sleeping are more prone to experience irregular heartbeats. These factors help us understand the correlation between sleep deprivation and heart palpitations may be related.
Additionally, research on senior citizens revealed that those who frequently experience nightmares are far more likely to report having an abnormal pulse. When a person’s sleep is disrupted by a nightmare, their heart rate may rise, and they may suddenly have a feeling as though their heart is racing.
Oversleeping and Heart Health
A study conducted at the American College of Cardiology’s 70th Annual Scientific Session shows that the risk of heart disease and stroke can be impacted by both insufficient and excessive sleep. For which more than 14,000 participants were surveyed. Depending on how much rest each day they got, participants were divided into three groups: 1st– less than 6 hours, 2nd– 6 and 7 hours, 3rd– more than 7 hours.
For several years, researchers monitored them to understand their risk of heart attack, heart failure, or stroke. According to them, those who slept for 6 to 7 hours each night had the lowest risk of developing cardiac and circulation issues. Whereas, the 10-year risk was somewhat higher for those who slept fewer than 6 hours, at 4.6 percent, compared to those who slept between 6 and 7 hours, and the same for the ones who slept more than 7 hours.
Getting Some Sleep Can Help Heart Patients
People with cardiovascular issues should prioritize getting enough sleep because sleep deprivation can definitely affect their heart. Some evidence even suggests that getting more sleep may lower your risk of having a heart attack or other cardiovascular issues in individuals who are already suffering or are at high risk.
Unfortunately, some cardiac conditions might make it difficult to sleep. For instance, diabetes might make you urinate a lot at night, and other cardiovascular conditions can make it difficult to fall asleep due to chest pain. It is best to discuss heart-healthy sleep with your doctor because several factors can affect both sleep and cardiovascular health. In addition to addressing other lifestyle aspects that are crucial for your heart and general wellness, such as nutrition and exercise, a doctor can assist in creating a customized strategy to improve your sleep.
Do sleeping medications impact heart conditions?
If you’re still having trouble sleeping well, you might consider taking a prescription. When discussing pills with your doctor, make sure you let them know about your heart condition and any medications you are taking for it because some insomnia medications are unsafe for people with specific heart diseases.
Additionally, there is a chance that some sleeping drugs, whether they are over-the-counter or prescribed, could clash with your cardiac medication. Make it a point to discuss this with your doctor or you can also visit on savan.ae to book an appointment with our doctor for a home visit to save your time, effort, and money.
What can I do to sleep more soundly?
- Maintain a consistent routine. Every day, including the weekends, go to bed at the same hour and wake up at the same time.
- Make sure you have adequate natural light, especially in the morning. Consider taking a walk in the morning or at lunch.
- Get adequate exercise throughout the day. Try to avoid working out right before going to bed.
- Avoid artificial light, particularly in the few hours before night. Utilize a blue light filter on your smartphone or computer.
- Avoid alcohol and foods heavy in fat or sugar right before night. Avoid eating or drinking within a few hours of going to bed.
- Your bedroom should be cold, quiet, and dark.
Inform your doctor of any concerning symptoms. It’s critical to identify the issue given that there are more than 70 different types of sleep disorders and dozens of associated issues. If you’re not sleeping well, there’s probably a reason for it, and effective treatments are available. Treat the issue as well as any underlying issues. The use of a continuous positive airway pressure device is one of the treatments for sleep apnea, for instance. Cognitive behavioral therapy with a psychologist may be helpful for someone with insomnia brought on by a separate issue.
What time of day is ideal for sleeping?
Our everyday needs, professions, and lives are all unique to us. The most important aspect of it, whether you’re an early bird or a night owl, is establishing a regular, consistent regimen so that you can get adequate restorative sleep each night. According to several research, it’s best to sleep as much as you can at night because doing so enhances the quality of it and helps the body’s circadian rhythm match the surroundings.