In a recent inquiry to Doctor Vikatan, a reader, troubled by sleepless nights at the age of 56, posed a question on the potential effects of sleep deprivation on both the mind and heart.
Responding to this concern, Chennai-based cardiologist Arun Kalyanasundaram shed light on the crucial role that healthy sleep plays in maintaining heart health.
The impact of sleep, or the lack thereof, on blood pressure is a significant aspect discussed by Dr. Arun. Sleep disturbances and insufficient sleep can elevate blood pressure levels during both day and night, subsequently increasing the risk of heart disease. Moreover, poor sleep quality can contribute to irregular heartbeats, exerting additional strain on the heart.
Cortisol, a hormone associated with stress, sees an increase with poor sleep. Dr. Arun emphasized the role of cortisol in the development of heart diseases, highlighting the intricate connection between sleep patterns and heart health. Sleep deprivation, he noted, is closely linked to an increase in body fat and the onset of type 2 diabetes, both risk factors for heart disease.
The impact extends to cholesterol levels and diabetes, further complicating heart health. Disruptions in sleep can influence the hormones regulating appetite, leading to unhealthy eating habits that contribute to heart-related issues. Dr. Arun underlined the importance of adequate sleep, stressing that conditions like sleep apnea, often linked to grief, directly elevate the risk of heart disease.
For those seeking to regulate their sleep patterns, Dr. Arun offered practical suggestions:
Consistent Sleep Schedule: Establishing a consistent bedtime and wake-up time, even on weekends, can contribute to better sleep quality.
Optimized Sleep Environment: Creating a bedroom that is quiet, dark, and at a soothing temperature fosters an environment conducive to sleep. Additionally, investing in a comfortable and firm mattress and pillows enhances sleep quality.
Avoidance of Stimulants: Steering clear of caffeine and nicotine before bedtime, as well as refraining from large meals and alcohol 2-3 hours before sleep, aids in promoting restful sleep.
Regular Exercise: Engaging in daily physical activity supports deep sleep; however, intense activity close to bedtime should be avoided.
Relaxation Practices: Developing pre-sleep habits such as reading a book, taking a warm bath, or practicing relaxation exercises signals to the body that it's time to wind down.
Limiting Daytime Naps: While napping during the day can be beneficial, it's crucial to keep these naps short, ideally lasting between 20-30 minutes.
Dr. Arun emphasized the critical connection between healthy sleep patterns and heart health. By understanding and implementing these recommendations, individuals can actively contribute to their overall well-being, fostering a harmonious relationship between sleep and heart health.