Not getting enough rest at night? Five suggestions for getting enough sleep to keep your heart healthy

Getting a good night’s sleep is essential for keeping the heart healthy. Heart disease and elevated blood pressure have been associated with inadequate or substandard sleep. Regretfully, a lot of individuals struggle to get adequate sleep, and most of them experience daytime drowsiness. Getting a good night’s sleep of at least eight hours is important these days. But because of their busy schedules, many people barely get 5–6 hours of sleep each night. Therefore, sleep should be prioritized because it is essential for preserving general health.

The heart is impacted by sleep apnea in this way. Obstructive sleep apnea (OSA) is a common sleep problem that poses a serious risk to heart health and quality of sleep, according to Dr. Sachin Nalavade, Senior Consultant Physician, Diabetologist & Intensivist, Medicover Hospitals, Navi Mumbai. It happens when the back of the throat muscles relax too much, constricting the airway and resulting in frequent breathing pauses as you sleep. In addition, OSA can cause pulmonary hypertension, a form of elevated blood pressure that damages the heart’s right side and the arteries supplying the lungs, as well as heart failure.

Every organ in the body is affected by low oxygen levels, and the heart is no exception. Since the lungs and the heart are located within the chest cavity, lung function is also impacted by increased lung strain on cardiac performance. This physical strain may cause the heart’s muscles to stiffen, so compromising cardiac health. High heart rate and blood pressure are some possible symptoms. Excessive daytime tiredness, loud snoring with gasping or choking noises, morning headaches, dry mouth upon awakening, and restless sleep are all signs of sleep apnea. The risk can also be increased by variables including body weight and the architecture of the head and neck.

The following are some ideas for making sleep a priority:

The process of getting ready for a good night’s sleep starts well before bedtime. During the day, exposure to sunshine helps your body recognize that it is daylight, which increases your desire to sleep and starts the synthesis of the hormone known as melatonin.

Since caffeine’s effects last long after you’ve completed your afternoon cup of coffee, try to avoid caffeine after midday if possible.

Establish a calm, dark resting space and avoid stimulating activities like working out or spending too much time on electronic screens at night.

Rather than watching television before bed, try reading a book, taking a warm shower, or listening to soothing music.

Water should not be consumed just before bed as this will require toilet breaks and disrupt your sleep.
Recall that the symptoms of sleep apnea include severe daily tiredness, headaches in the morning, loud snoring with gasping or choking noises, dry mouth upon awakening, and restless sleep. The risk can also be increased by variables including body weight and the architecture of the head and neck.