Sleep is often overlooked when it comes to heart health, but getting enough rest is just as important as eating a balanced diet and exercising regularly. Studies have shown that poor sleep habits can increase the risk of heart disease, high blood pressure, and even stroke. It’s time to understand how quality sleep can help keep your heart strong and healthy.
How Sleep Affects Your Heart
Your body goes through essential repair processes while you sleep, and your heart is no exception. Here’s how sleep plays a vital role in cardiovascular health:
Regulates Blood Pressure - While you sleep, your blood pressure naturally decreases. Lack of sleep can prevent this drop, keeping your blood pressure high for extended periods, increasing the risk of hypertension.
Controls Inflammation - Sleep deprivation can trigger inflammation in the body, which has been linked to heart disease and stroke. Chronic inflammation can lead to artery damage, making it harder for blood to flow properly.
Maintains Healthy Blood Sugar Levels - Poor sleep can lead to insulin resistance, increasing the risk of diabetes, a major factor in heart disease.
Regulates Heart Rate - A well-rested body maintains a steady heart rate, while irregular sleep can lead to conditions like arrhythmia (irregular heartbeat).
Manages Stress and Mental Health - Lack of sleep increases stress levels, leading to higher levels of cortisol, a hormone that can strain the heart over time. Poor sleep is also linked to anxiety and depression, which can negatively impact overall health.
How Much Sleep Do You Need?
The American Heart Association and World Health Organization recommend the following sleep durations for a healthy heart:
Adults (18-64 years old): 7-9 hours per night
Older adults (65+ years old): 7-8 hours per night
Teens (14-17 years old): 8-10 hours per night
Additionally, the Sleep Foundation suggests that women need more sleep than men as they are more prone to hormonal changes every month, which impacts their circadian rhythm.
Tips for Better Sleep and a Healthier Heart
To improve your sleep quality and protect your heart, try these habits:
Maintain a Regular Sleep Schedule – Go to bed and wake up at the same time every day, even on weekends.
Exercise Regularly – Physical activity during the day helps regulate sleep patterns.
Limit Alcohol and Nicotine – Both can disrupt sleep quality and increase heart risks.
Check Your Heart Health with HealthFirst Clinic
Sleep is a powerful tool for maintaining a healthy heart, but it’s not the only factor. Regular heart check-ups, blood pressure monitoring, and lifestyle assessments are essential for preventing cardiovascular disease.
🫀 Take action today! Schedule a heart health check-up at HealthFirst Clinic. Let’s work together to reduce heart disease in the Philippines!
Sources:
American Heart Association - Sleep and Heart Health www.heart.org
Philippine Heart Association - Philippine Sleep and Heart Study www.philheart.org
World Health Organization - The Impact of Sleep on Cardiovascular Health www.who.int
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