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| Sleeping & Heart Disease |
“Our study shows the very first time that sub-standard sleep puts people today at tremendously increased risk of developing high blood pressure,” said Susan Redline, M.D., the study’s co-author, in a statement.
Advised amount of relaxation
So how much relaxation is the right amount? Lundberg is hesitant to put an exact number on it. She says it varies from person to person, but that the majority need seven hours every night. When we are young, we must have more than that. As we grow older, we may need less, she says. 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 add to the risk of cardiovascular problems.
Negative effects of sleep deprival
The heart is significantly impacted when the body doesn’t get enough sleep. As Dr. Gina Lundberg, clinical director of Emory Women’s Heart Center, says, “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.”
Results of good relaxation
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, Lundberg explains the solid benefits to our bodies. “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,” she says.
“People who get seven to 8 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.”
Troubles for menopausal girls
As women’s’ bodies move through menopause, sometimes their sleep is affected. This, Lundberg says, is often due to hot flashes and night sweats. “Some is due to changes in their activity level and metabolism,” she adds. “Many women complain of the inability to fall asleep and numerous others complain of the inability to stay asleep.”
How you can boost your sleep habits
Do you suffer for a lack of restful sleep? If so, there several things you can do to improve your situation.
- Activity: Try getting adequate exercise. In line with the United states Heart Association’s 2013 exercise standards, it is important to schedule in 40 minutes of moderate to vigorous aerobic working out 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 a night time routine of preparing for bed that includes turning off electronic devices and having soothing activities like a hot bath or shower,” recommends Lundberg. “Drinking chamomile or herbal sleepy-time tea may also be helpful, just like reading, praying or meditating.”
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