Studies found that short sleepers had a 48% increased chance of having coronary heart disease (CHD) and a 15% greater chance of developing stroke. Interestingly, long sleepers (those who averaged nine or more hours a night) had 38% increased the chance of having coronary heart disease, CHD and a 65% increased chance of developing stroke. The lack of sleep doesn’t necessarily cause heart disease, but it really increases the risk factors for heart disease. Some research even concluded, there is a relation between shortened sleep (less than six hours a night or have disturbed sleep) and increased coronary artery calcification.
How Sleep Helps the Heart?
A good-quality deep sleep reduces the work load of your heart, as blood pressure and heart rate goes down at night. The heart rate usually stays high for people who don’t have good-quality deep sleep. Lack of sleep can increase insulin resistance (a risk factor for the development of heart disease). Shortened sleep can increase CRP, or C-reactive protein, which is released with stress and inflammation. “If your CRP is high, it’s a risk factor for cardiovascular and heart disease. Shortened sleep also interferes with appetite regulation. “So you may end up eating more or eating foods that are less healthy for your heart.
How to improve your sleep?
- Eat healthy
- Regular exercise
- Try to use your bedroom for intimacy and sleep
- If you can’t fall asleep, try to read topics that you are not interested
- Don’t do stimulating activities before going to bed
- Get a sleep of seven to nine at each night.
- Keep your cell phones and laptop away from your bed.