Sleep has been called the “third pillar of health” and it can have powerful effects on our overall health. A good night’s sleep has been linked to numerous positive physical and mental health benefits. But did you know that healthy sleep habits can be particularly beneficial to our hearts? In this article, we’ll explore how good sleep can be good for your heart.

1. Sleep More, Live Better: How Sleep Impacts Heart Health

If you don’t get a good night’s sleep, you won’t reach your full potential – and your heart will suffer the consequences. Sleep affects nearly every aspect of health, impacting our mood, energy level, memory, weight, and so much more. But quality shut-eye is especially important for heart health.

Adequate Sleep Soothes Stress and Enhances Performance
Sleep deprivation increases the level of stress hormones in the body which can trigger heart conditions like hypertension and cardiac arrhythmia. At the same time, adequate and restful sleep helps the body to efficiently manage stress and strengthen its overall performance.

Sleep Reduces Inflammation

Research has shown elevated levels of C-reactive protein (CRP), an indicator of systemic inflammation, causes damage to the cardiac muscles. By enabling the body to recover, sleep reduces inflammation and strengthens the regulatory pathways.

Sleep Improves Alertness and Reactions

Sleep-deprived individuals have difficulty in staying attentive and reacting appropriately in stressful situations. Poor sleep also affects short-term memory and overall cognitive performance. Getting sufficient rest helps one stay alert and improves reaction times.

Sleep Repairs the Heart Muscles

Since sleep is also the time when the body repairs itself, a good night’s sleep helps the heart to stay strong and healthy. During rest, the heart is allowed to slow down and balance its natural rhythms. This helps to lower blood pressure and reduce strain on the cardiac muscles.

• Listen to your body and try to get 7 to 9 hours of sleep per night.
• Adopt a regular sleep pattern to ensure quality snoozing.
• Avoid caffeine, alcohol and nicotine before bed.

Sleeping well is essential for overall health, happiness and well-being. And that tried-and-true advice applies to your heart health, too. So, if you want to look better, feel better and even live longer, prioritize sleep and give your heart the TLC it deserves.

2. The Science Behind Why a Good Night’s Sleep Makes a Healthy Heart

For thousands of years, humans have delved into the mystery of sleep. Scientists now understand the importance of getting adequate rest, particularly when trying to maintain a healthy heart. Here’s a closer look at the science behind why a good night’s sleep is necessary for heart health and overall wellbeing.

• Boosts Circulation: Inadequate sleep makes it harder for blood to move through arteries. As a result, the body’s ability to repair and restore everywhere from the heart to the brain is hindered. Quality sleep does the opposite, allowing the heart to better distribute oxygen-rich blood.
• Reduces Stress: Stress hormones like adrenaline and cortisol surge when a person doesn’t get enough rest. Over time, these hormones can have a lasting negative effect on the heart. Conversely, getting regular rest can help lower blood pressure and reduce the risk of cardiovascular diseases.
• Improves Cognitive Performance: The body produces melatonin when it’s time for sleep. This hormone reduces stress, increases mental clarity, and helps improve decision-making — all essential for supporting heart health.

The benefits of sleep to our heart health don’t stop there. Quality rest also helps us recover after physical activity and produces hormones that give us energy throughout the day. Getting consistent rest is especially important for those with heart disease.

Essentially, getting a good night’s sleep is like giving your heart a mini-break from daily stressors. Your heart works hard around the clock — taking the time to rest pays off with improved cardiovascular health.

That said, falling asleep is just half of the equation. Quality sleep should be a priority. People need enough hours of restful sleep in order for the body to benefit from these heart-protecting results. Nobody said it was easy, but it’s worth it.

3. Quality Sleep: Discovering the Healthy Sleep Secrets for Heart Wellness

Getting enough quality sleep is essential for optimal heart health. According to a review of data from 68 observational studies, adults who slept 6-8 hours per night had an 11 percent lower risk of coronary artery disease, compared with those who slept fewer hours.¹

Poor sleep can have drastic consequences on heart health. People who sleep less than six hours per night may have higher levels of biomarkers linked to artery inflammation, which increases the risk of vascular and heart disease.²

Achieving a good night’s rest is a complicated process unless the right steps are taken. Here are some tips to get a more restful sleep:

• Create a relaxing sleep routine that you can adhere to each night.
• Ensure your mattress and pillows are comfortable.
• Keep your room cool, quiet, and warm.
• Practice calming activities such as meditation or deep breathing exercises before bed.
• Turn off all screens at least one hour before bedtime.
• Avoid stimulants such as caffeine and nicotine close to bedtime.

Though it may take some experimentation, making simple adjustments to your sleep might have a huge impact on your heart health in the long run. Start with these sleep tips and slowly build up until you reach the recommended seven to eight hours of sleep each night.

Bottom Line: Sleep is critical to heart health. Getting enough quality sleep is key to having a strong and healthy heart so make sure you are focusing on getting your rest.

4. How to Keep Your Heart Healthy Through Better Sleep Practices

Schedule a Regular Sleep Time

Creating a sleep schedule will work wonders to keep your heart healthy. Have a bedtime that you stick to and do not waver, even on the weekends. Your body will adjust to the pattern and will naturally get tired at that time. In addition, it is best to maintain the same bedtime and wake-up time during the weekdays and weekends.

Avoid Distractions

Do your best to avoid distractions before bed. This includes any type of screens such as tablets, cell phones, and TVs. The light emitted from screens known as “blue light” has a stimulating effect and has been linked to disrupting sleep and influencing circadian rhythms. It is also best to avoid caffeine after a certain hour in the day. Additionally, before bed it is best to clear your mind. Use your bedtime as an opportunity to decompress and unwind.

Create a Pre-Sleep Ritual

Creating a pre-sleep ritual will help you relax and will assist your body to transition into sleep mode. Start your pre-sleep ritual an hour or so before you go to bed. Try to do activities that will get you sleepy including taking a warm bath, listening to calming music, or reading a book.

Invest in a Good Mattress and Pillow

When trying to create a healthy sleep pattern, it is crucial to consider your sleep environment. Invest in a good mattress and pillow that will provide you with enough comfort and support. Spend time to research the best mattress that will fit your needs and budget. Consider sleeping on a mattress and pillow that is hypoallergenic and resistant to dust mites.

Get Active

It is important to be active during the day. Exercise not only strengthens your heart but can improve the quality of your sleep at night. Even gentle exercises like taking a walk or doing yoga can be beneficial. Aim to be moderately active every day.

Limit Alcohol and Nicotine Intake

Limit your alcohol and nicotine intake as much as possible. Despite the common misconception, alcohol and nicotine will not help you sleep better, but will do the opposite. Both alcohol and nicotine are stimulants that can disrupt your sleep.

Getting the restful sleep that your body needs can have a dramatic impact on your overall health and well-being. Not only will you be able to boost your energy and productivity, but you’ll also be able to lower your risk of developing heart issues by incorporating healthy sleep habits into your daily routine. Sweet dreams!