We always talk about how important diet and exercise is for a strong and healthy heart. However, getting enough quality sleep also plays an important role in keeping your heart strong and working like it should. Getting enough sleep is one of the most important things you can do for the health of your heart, so you should make it a priority.

Why sleep matters for your heart

When you’re asleep, your body has time to repair itself. During times of deep sleep, your heart rate and blood pressure drop, giving your heart a chance to get some much deserved and needed rest. Not getting enough quality sleep means this process can’t happen and puts extra strain on your heart and cardiovascular system. To make sure that your body has the time to rest and repair itself, make sure you get at least six hours of restful sleep each night.

The connection between heart health and sleep

There are several connections that can be made between sleep and your heart.

1. Blood pressure regulation: Like we said above, your blood pressure naturally drops when you are in deep sleep. If you are not getting enough rest, your blood pressure may stay higher for longer, increasing your risk of heart problems.
2. Inflammation: Poor sleep can cause inflammation throughout your body. Chronic inflammation can damage your blood vessels, which prevents blood from flowing through your body like it should and increases the risk of a stroke or heart attack.
3. Stress: Do you feel more stressed when you don’t get enough sleep? If so, it’s because your body is producing more cortisol – the stress hormone – which leads to a higher heart rate and blood pressure.
4. Weight control: Lack of sleep is often linked to a higher production of the hormone that causes you to be hungry. This can cause you to overeat, which leads to weight gain. Both of these factors increase your risk of heart disease and other heart-related issues.

What can you do to sleep better?

If you’re struggling to fall asleep or stay asleep, there are a few things you can do to help:

• Create and stick to a schedule: Try to go to bed and wake up at the same time every day, even on the weekends or days you don’t need to be up for work, school or other activities.
• Create a peaceful environment: Keep your bedroom cool, dark and as quiet as possible. Avoid having a TV where you sleep, and, if possible, leave your phone in a different room.
• Watch what you eat: Don’t eat large meals and stay away from caffeine and alcohol too close to bedtime.
• Get and stay active: Regular exercise can help you fall asleep faster and enjoy deeper sleep. Aim for at least 30 minutes of exercise, like walking, swimming or yoga, every single day.

Take sleep seriously

Your heart works hard for you every single day, and you should work hard for it, too. Make sleep a priority to keep your heart beating strong. Your medical team at HealthLinc can help you manage chronic conditions like high blood pressure and create meaningful lifestyle changes to help you get the quality sleep you need. Call to schedule an appointment with your provider today.