When it comes to maintaining a healthy heart, we often focus on factors like diet and exercise. However, one aspect that is often overlooked but plays a significant role in heart health is our sleep habits. Quality sleep is crucial for overall well-being, including cardiovascular health. Certain sleeping habits, if not addressed, can have a negative impact on our heart health. In this article, we will explore some common sleeping habits to avoid in order to promote a healthy heart.
Dr Sanjay Kumar, Director and HOD, Cardiology, Fortis Escorts Hospital, Faridabad, listed sleeping habits you should avoid for a healthy heart.
Sleeping Habits To Avoid
Irregular Sleep Patterns
Dr Kumar said that interrupted sleep or getting less sleep during the week and more on the weekends can disrupt the body’s natural rhythms, causing negative effects on your health. It is important to establish a consistent sleep schedule, aiming for the recommended 7-8 hours of sleep per night.
Sleep Deprivation
Consistently not getting enough sleep can contribute to the development of various heart conditions, including hypertension and heart disease. Chronic sleep deprivation leads to increased stress on the cardiovascular system, affecting blood pressure and overall heart function. Therefore, prioritise sleep and ensure you are getting sufficient rest each night.
Also Read: Hypertensive Heart Disease: Expert Explains Its Symptoms And Risk Factors
Inappropriate Sleeping Position
Dr Kumar said that sleeping on the stomach can put pressure on your heart and lungs, making it harder for blood and oxygen to circulate properly. Also, sleeping in a position that strains your neck or back can impact your heart health indirectly. Poor spinal alignment can disrupt normal breathing patterns and potentially contribute to conditions like sleep apnoea. Opt for a supportive mattress and pillow that promote a neutral spinal alignment for restful and heart-healthy sleep.
Sleeping Too Little Or Too Much
Dr Kumar noted that sleeping too little or too much can also affect your heart health. Those who get less than six hours a night are more likely to experience high blood pressure and other heart-related issues. However, sleeping for longer than nine hours each night can potentially put you at risk for heart disease.
According to the Sleep Foundation, Teens need at least 8-10 hours, while children need more sleep of varying amounts that depend on their age. Older individuals need 7-8 hours of sleep every night.
Excessive Snoring
Dr Kumar said that excessive snoring can affect your heart health and increase the risk of high blood pressure, heart attack, and stroke. Snoring can be a symptom of sleep apnoea, a disorder that makes you stop breathing briefly during the night. High blood pressure from sleep apnoea can eventually harm your heart. To find out if you have sleep apnoea if you snore, talk to your doctor about obtaining a sleep study.
Excessive Screen Time Before Bed
Another sleeping habit that can affect your heart health is excessive screen time before bed. Engaging in screen time, whether it's using smartphones, tablets, or watching TV, right before bed can interfere with sleep quality and disrupt your body's natural sleep-wake cycle. The hormone that controls sleep, melatonin, can be suppressed by the blue light that electronic devices emit. Avoid screens at least an hour before bed to promote better sleep and protect your heart health.
Disclaimer
This information in this article is provided by an expert, however, we advise you to consult your healthcare professional for a diagnosis based on your lifestyle and medical history.