Salir
You don’t need a doctor to tell you that a good night’s sleep makes you feel good. And not sleeping well — even for one night — can darken your mood and cause drowsiness and poor focus.
But did you know that poor sleep also affects your cardiovascular health?
Consistently poor sleep can increase your risk for obesity, high blood pressure, diabetes, and arterial plaque buildup. All of these conditions are bad for the heart.
One in 3 adults don’t get enough sleep, according to the American Heart Association. Most adults need 7 to 9 hours of sleep each night. Teens and younger kids need even more.
Clarisse Glen, MD, a sleep specialist at Kaiser Permanente in Sacramento, California, describes how losing sleep can hurt the heart over time. She also provides tips on getting better sleep.
How does sleep affect the heart?
People who don’t get enough sleep or who wake up often can have increased heart rates and blood pressure. In the long run this can lead to a heart attack or other cardiac event.
We see this especially with people who have sleep apnea. Those patients have pauses in breathing during sleep, which cause oxygen levels to drop. The oxygen dip causes inflammation that can make plaque build up in your arteries. If you regularly sleep less than 6 hours a night, you have a significant risk of heart attack.
When you sleep, your body slows down and relaxes. Your blood pressure falls, and your heart is not working as hard as when you’re awake. This helps restore your mind and body.
When you don’t sleep well, a fight-or-flight response kicks in. This releases the hormone cortisol, which also can increase your risk for heart disease. Lack of sleep can also activate hormones that cause overeating and a desire for higher-calorie foods. That can make you gain weight and eventually become obese.
How can you get a better night’s sleep?
Good sleep starts with good behavior, also called sleep hygiene. Lifestyle changes improve sleep the most.
Quality and quantity of sleep have decreased since more people have smartphones, laptops, and tablets. Many people scroll social media in bed, which is not a habit that promotes good sleep.
Following these tips can help you get better sleep.
- Limit electronics use, including no screens one hour before bedtime.
- Create a consistent sleep and wake-up time. Get in and out of bed at the same times every day.
- Keep your bedroom cool, dark, and quiet.
- Don’t take stimulating substances, such as caffeine, at night. Have your last cup of coffee at least 6 hours before bedtime.
- Avoid alcohol before going to sleep. Although it can make you sleepy, once your body metabolizes it, it will wake you up. Then it’s difficult to get back to sleep.
- Abstain from drinking liquids 2 hours before bedtime to reduce the need to use the bathroom during the night.
Can sleep aids help with sleep?
We don’t recommend sleep aids as a long-term solution for improving sleep. These include melatonin or other sleeping pills. Our bodies develop a tolerance to them, and then they don’t work.
Plus, most sleep issues are caused by your behavior before bedtime, or by depression or anxiety.
When should you contact your doctor about sleep issues?
If you’re having difficulty sleeping due to anxiety or depression, connect with a mental health professional for cognitive behavioral therapy.
Contact your doctor if:
- You’re experiencing a lot of daytime sleepiness
- You have sleep apnea symptoms such as snoring, choking, or gasping for air during sleep
- It’s been more than 8 weeks that you’ve been having trouble falling asleep or staying asleep