{"id":8804,"date":"2024-03-22T13:34:44","date_gmt":"2024-03-22T12:34:44","guid":{"rendered":"https:\/\/nem.health\/?p=8804"},"modified":"2024-03-22T13:35:49","modified_gmt":"2024-03-22T12:35:49","slug":"tips-for-improving-sleep-and-cardiovascular-health","status":"publish","type":"post","link":"https:\/\/nem.health\/en\/tips-for-improving-sleep-and-cardiovascular-health\/","title":{"rendered":"Sleep tight:\u00a0Practical Tips for Improving Sleep and Cardiovascular Health"},"content":{"rendered":"\n


As we continue bringing awareness to a healthy heart, our focus shifts to a crucial yet often overlooked factor: sleep. Just like the\u00a0\u201cEssential 8\u201d\u00a0components outlined by the American Heart Association, adequate and quality sleep plays avital\u00a0role in maintaining cardiovascular well-being (Figure 1)\u00a0(1).\u00a0<\/p>\n\n\n\n

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Figure 1:\u00a0Life\u2019s Essential 8<\/em>: healthy diet, participation in physical activity, healthy levels of blood lipids, glucose and blood pressure, healthy weight, avoidance of nicotine, and healthy sleep. Adopted from (1).<\/p>\n\n\n\n

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Let’s explore the connection between sleep and heart health, understanding how sleep duration, quality, and specific disorders can impact cardiovascular outcomes. In pursuit of optimal heart health, it’s essential to consider the often-neglected aspect of a good night’s sleep.<\/p>\n\n\n\n

Sleep is recognized as a fundamental component of human biology, impacting various physiological systems.\u00a0Inadequate sleep duration and quality are associated with an increased risk of coronary heart disease and poor cardiovascular health\u00a0(1). In terms of sleep duration, less than 7 hours per night\u00a0and sleeping for more than 9 hours per night have\u00a0been linked to adverse cardiovascular outcomes\u00a0(2).\u00a0Additionally, several sleep disorders, such as obstructive sleep apnea and chronic insomnia, have also been identified as risk factors for cardiovascular disease\u00a0(2).<\/p>\n\n\n\n

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\nMaintaining a regular sleep duration between 7 to 9 hours per night is optimal for heart health.\n\n\u00a0<\/p>\n<\/div>\n<\/div>\n\n\n\n

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Sleep quality is more difficult to quantify. According to experts in the field, sleep quality refers to the perceived effectiveness or satisfaction with an individual’s sleep<\/em>, including factors such as duration, continuity, and restorative nature. Assessing an individual\u2019s sleep duration and perception of sleep quality can provide valuable insights into their sleep habits and potential risks related to CVD (2).<\/p>\n\n\n\n

Wearable technologies may provide a\u00a0more objective assessment or longer-term data about habitual patterns than questionnaires\u00a0(2). We use data from wearables to track sleeping patterns.\u00a0<\/p>\n\n\n\n

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\nAssessing and enhancing sleep quality, including factors like satisfaction and duration, provides valuable insights into sleep habits and may reduce potential cardiovascular risks.\n\n\u00a0<\/p>\n<\/div>\n<\/div>\n\n\n\n

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How do you achieve high-quality sleep every night?<\/strong><\/h2>\n\n\n\n

While there are a lot of tips on the internet on how to improve your sleep, we want to share some tips on how to optimize your sleep\u00a0(2), (3). The tips listed below can help you establish good \u201csleep hygiene\u201d- a term referring to a combination of sleep habits that\u00a0can improve your ability to fall asleep and stay asleep.\u00a0Maintaining good sleep hygiene may\u00a0help\u00a0youimprove your overall sleep health.\u00a0\u00a0<\/p>\n\n\n\n