Be Your Own Heart Hero with a Good Night's Rest

Tracking sleep via apps has become a popular way to gauge overall health. But beyond the numbers and charts, how does sleep truly impact your heart? As we celebrate Heart Month, it's time to uncover the connection between restful nights and a healthy heart.

How Much Sleep Do You Need?

According to the American Heart Association, the sweet spot is between seven to nine hours of sleep per night for most adults. Getting less than seven hours consistently can increase the risk of cardiovascular diseases, including hypertension, stroke and heart attacks. But it's not just about quantity; quality matters too. Interrupted or fragmented sleep can be just as detrimental as not getting enough hours in the first place.

Why Does Your Heart Need Sleep?

Sleep is the body's time to repair and rejuvenate. During deep sleep stages, your heart rate slows and blood pressure drops, giving your heart a much-needed break. This downtime allows for cellular repair, helping to heal the wear and tear of daily activities. Lack of sleep disrupts this process, leading to increased levels of stress hormones like cortisol, which can elevate heart rate and blood pressure over time.

Moreover, sleep regulates insulin sensitivity. Poor sleep can lead to insulin resistance, a precursor to Type 2 diabetes—a significant risk factor for heart disease. In essence, skimping on sleep sets off a chain reaction that burdens your heart.

Tips To Be Your Own Heart Hero

	1. Establish a Sleep Routine: Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock.
	2. Create a Sleep-Friendly Environment: Keep your bedroom cool, dark and quiet. Consider using blackout curtains, earplugs or a white noise machine.
	3. Limit Screen Time Before Bed: The blue light emitted by phones, tablets and computers can interfere with melatonin production, making it harder to fall asleep.
	4. Watch What You Consume: Avoid heavy meals, caffeine and alcohol close to bedtime. These can disrupt sleep patterns and affect heart health.
	5. Stay Active: Regular physical activity promotes better sleep. Just be sure to finish workouts at least a few hours before bedtime to allow your body to wind down.
	6. Manage Stress: Practices like meditation, deep breathing exercises or gentle yoga can help reduce stress levels, making it easier to fall asleep.

HeartCare Is Better Together

While taking these steps can make you a heart hero in your own right, remember that heart care is a team effort. Consult your healthcare provider if you're struggling with sleep or have concerns about your heart health. Our experienced doctors are here to join you on your mission toward optimal heart wellness. We're committed to supporting you every step of the way. After all, maintaining a healthy heart is a collaborative effort. HeartCare is Better Together.