Most adults need at least seven hours of sleep each night, but according to the US Center for Disease Control and Prevention (CDC), more than one in three Americans say they do not get adequate rest. Did you know that your sleeping habits affect your heart health? Read this blog to learn about the health implications of poor sleeping habits on your heart and how you can fix your sleep routine.

Conditions caused by sleep deprivation

Adults who sleep less than seven hours each night are more likely to say they have had health problems, including heart attack, asthma and depression, says the CDC. These conditions can increase the likelihood of heart disease, heart attack and stroke. Sleep deprivation may also contribute to other heart disease risk factors, such as:

High blood pressure. Having sleep problems means your blood pressure stays higher for a longer period. High blood pressure is one of the leading risks for heart disease and stroke. Nearly half (48.1percent) of adults in the United States have high blood pressure.

Type 2 diabetes. Diabetes is a disease that causes sugar to build up in your blood, a condition that can damage your blood vessels. Some studies show that getting enough sleep may help people improve blood sugar control.

Obesity. Lack of sleep can lead to unhealthy weight gain. This is especially true for children and adolescents, who need more sleep than adults. Additionally, not getting enough sleep may affect a part of the brain that controls hunger.

Common sleep disorders

Sleep disorders affect the quality, timing and amount of sleep and can negatively affect your heart health. They include:

  1. Insomnia keeps people awake or sleeping fitfully, leading to daytime drowsiness and causing memory and cognitive problems.
  2. Narcolepsy causes people to experience excessive daytime sleepiness and have trouble regulating their sleep-wake cycles.
  3. Restless legs syndrome (RLS) makes people feel uncomfortable and unsettled because of periodic limb movement, especially at night when they’re trying to sleep.
  4. Sleep apnea occurs when people can’t breathe normally during sleep. The stop-and-start breathing makes it hard to get enough oxygen and disturbs slumber.

Tips to improve your sleep

Here are some sleep hygiene tips from Johns Hopkins Medicine and Mayo Clinic:

  1. Report worrisome symptoms to your doctor and get treatment

There are many medical treatments for sleep disturbances. Depending on your condition, your doctor may prescribe medications, order a sleep study or conduct another form of therapy.

  1. Maintain a healthy weight

Weight loss improves blood sugar control, which can reduce restless legs syndrome. Adding exercise into your day can also improve the quality of your sleep.

  1. Stick to a sleep schedule

Going to bed and waking up at the same time everyday reinforces your body’s sleep-wake cycle. It will eventually help you go to sleep and wake up more easily.

  1. Avoid caffeinated products, alcohol and nicotine

Caffeine, alcohol and nicotine are known to shorten sleep and cause poor sleep quality.

  1. Create a restful environment

Experts say that the best sleep environment is one that is cool, dark and quiet.

  1. Limit daytime naps

Daytime naps, especially those taken in the afternoon, may keep you from sleeping through the night.

  1. Stop screen usage an hour before bedtime

Using screens before bed can disrupt natural melatonin production and impact your natural sleep-wake rhythm.

Maxim Healthcare Services provides home healthcare services through over 150 offices around the country. Our dedicated caregivers provide compassionate and patient-centered skilled and personal care services in the comfort of home. If you or a loved one is suffering from a heart ailment or related symptoms, we are here to help. Contact your local Maxim office to learn more about the services available in your area. To learn more about how homecare can help manage heart ailments, read our blog about private duty nursing for heart ailments.