Mental, emotional, physical – sleep is something that can affect every aspect of a person’s health profile. And while getting a good night’s rest is most commonly associated with the benefits of enjoying more energy and alertness during the day, sleep and heart health are also strongly related.
Whether you’re the type of person who enjoys a regimented bedtime routine and uninterrupted rest, or you think you’re fit enough to get away with an inconsistent sleep situation – it’s worth learning about the different ways sleep can affect your heart health in the long run.
Quantity and Quality: Defining “Good” Sleep
Most folks know that it’s recommended to get somewhere around 7 hours of sleep every night. But there’s more to “a good night’s rest” than simply clocking those hours. Sleep quality is also important.
Adapting to natural circadian rhythms means the body should – ideally – be leaning into rest and relaxation at the same time every night. On top of keeping a consistent bedtime, sleep experts recommend getting those solid 7 hours of sleep in a single, consistent block of time.
While bathroom breaks or getting a glass of water won’t sabotage a good night’s rest, longer breaks can. According to experts, a 3-hour nap in the late afternoon and a 4-hour sleep after midnight shouldn’t take the place of a single sleep session lasting 7 or so hours.
What Happens to the Heart During Sleep
Both quantity and quality of sleep are important, because they allow the body to work its magic, reducing stimulation of the nervous system and allowing the body to simply slow down. During light sleep – usually initiated within the first 5 minutes of drifting off – body temperature drops, muscles relax, and heart rate slows down to a resting rate.
After some time, the body slips into the next phase, deep sleep, which enables relaxation to intensify. During deep sleep, blood pressure continues to fall and the heart rate can slow down to 20% – 30% less than a normal resting rate. This slow-down is believed to benefit the body immensely in many ways.
Lack of Sleep Can Lead to These Health Conditions
Because good quality sleep is essential for a healthy heart, it’s no surprise that lack of sleep is linked to a higher risk of certain cardiovascular concerns. Lack of sleep can lead to these conditions:
- Obesity: Some studies suggest a link between lack of sleep and the part of the brain that controls hunger. This coincides with a measurable trend between unhealthy weight gain and lack of sleep.
- High Blood Pressure: Without that routine heart rate slow-down during deep sleep, folks who aren’t getting enough sleep are essentially experiencing higher heart rates for an extended period of time, ultimately leading to high blood pressure. Elevated blood pressure puts people at a higher risk for heart disease and strokes.
- Type 2 Diabetes: Research suggests that getting good sleep regularly can help people maintain more consistent blood sugar levels, a crucial element in preventing Type 2 diabetes.
Good sleep – it’s not just beneficial for your mind and muscles, it’s also essential for a healthy heart.
