The Best Way to Maintain a Healthy Heart: Catch Your Zzz’s

We all know getting enough sleep is important, but did you know getting a good night’s rest also helps protect your heart health? Sleep is often overlooked in conversations about heart health, yet it plays a vital role in maintaining cardiovascular well-being.

Research continues to shed light on how insufficient or poor-quality sleep can contribute to the development of heart disease. As physicians, we see firsthand how lack of sleep impacts patients’ overall health, including their risk of high blood pressure, heart attacks, and stroke.

Doctors now consider sleep health as one of the eight most important factors that affect your risk for developing heart disease. It’s essential to understand what steps you can take to improve sleep habits and improve heart health.

Why is Sleep Important?

Sleep is an essential process that helps the body repair itself and maintain critical functions, particularly those in the cardiovascular system. During sleep, the heart rate slows down, blood pressure drops, and the body enters a state of recovery. This nightly reset is crucial for regulating blood pressure and reducing the strain on the heart.

When sleep is regularly disrupted or insufficient, the heart doesn’t get the rest it needs, which can lead to chronic high blood pressure. Over time, this increases the risk of developing more severe heart conditions such as heart disease and stroke. Additionally, inadequate sleep can contribute to increased levels of inflammation and stress hormones, both of which have been linked to cardiovascular issues.

What Conditions Can Prevent Quality Sleep?

Beyond the quantity of sleep, quality also matters. Sleep disorders like sleep apnea and insomnia have been directly connected to heart problems since patients with untreated sleep disorders are more likely to experience heart failure, arrhythmias, and other serious conditions.

Some conditions that can prevent you from getting quality sleep:

• Restless Legs Syndrome (RLS): This neurological disorder is characterized by unpleasant sensations in the legs and an uncontrollable urge to move when at rest in an effort to relieve these feelings.
• Obstructive Sleep Apnea (OSA): This condition takes its name from the Greek word apnea, which means "without breath." People with obstructive sleep apnea will stop breathing repeatedly during their sleep due to closure of their airway.
• Insomnia: This common sleep disorder makes it hard to fall asleep or stay asleep. This can cause someone to still feel tired when they wake up.

How Can Low-Quality Sleep Affect Heart Health?

Low quality sleep has been linked to a range of negative effects on heart health. Individuals who constantly get less than 7-8 hours of sleep are at a higher risk of developing cardiovascular diseases. Over time, the lack of sleep contributes to the weakening of the heart muscles and arteries, increasing the likelihood of heart disease.

Some of the risks we as physicians see from poor sleep include:

• Elevated Blood Pressure: Sleep helps regulate blood pressure, and chronic sleep deprivation can lead to consistently high levels. 
• Inflammation: Poor sleep triggers inflammation in the body, which negatively affects heart health. 
• Increased Stress Hormones: Sleep deprivation raises cortisol levels, which can overwork the heart.
• Obesity Risk: Lack of sleep is associated with weight gain, a key risk for heart disease. 

How Can I Improve My Sleep?

Improving sleep quality requires adopting good sleep habits. By improving our sleep, we are also improving our heart health.

Some of the ways you can improve your sleep quality include:

• Consistency: Stick to a regular sleep schedule to train your body. By going to sleep at a set time, your body accustoms itself to fall asleep during that time period. 
• Have a Nightly Relaxing Routine: Try implementing nightly activities like reading or meditation to wind down. Meditation routines can involve deep breathing or repeating the same phrase in your head over and over to clear your mind. 
• Avoid Screen Time: Limit exposure to screen light at night since it can disrupt melatonin production. Melatonin helps maintain a healthy sleep cycle. 
• Create an Ideal Sleep Environment: Keep the room cool, dark, and quiet to make it easier to fall asleep. 

What At-Home Treatments Can I Use to Improve Sleep?

When sleep difficulties persist, there are a few home treatments accessible and available at the grocery store or over the counter. These medications include:

• Melatonin Supplements: These supplements may be helpful in regulating sleep specifically when sleep has been interrupted, such as jet lag. 
• Magnesium: This supplement helps quiet the mind and relax the body, making it easier to fall asleep. 
• Lavender: A lavender fragrance sprayed around the room has been tied to enhancing sleep. 

When Should I See a Doctor About My Sleep Issues?

If you’ve tried every at home treatment imaginable and your sleep issues continue to affect your daily life, or you suspect an underlying condition like sleep apnea, it’s important to consult a primary care physician to find the cause of your sleep issues. Persistent sleep deprivation or disorders like insomnia and sleep apnea can have long-term health consequences, including an increased risk of heart disease. Your primary care physician can diagnose these conditions and recommend appropriate treatment options to help and protect your heart health.

Some symptoms you should look for when considering consulting your primary care physician include:

• Loud snoring
• Gasping for air during sleep
• Feeling tired even after a full night’s rest

If any of your symptoms or sleep problems persist for more than a few weeks or interfere with your daily activities, it may be time to consult your primary care physician.

Diagnosing and Testing for Sleep Conditions

Once diagnosed with either Restless Legs Syndrome or Obstructive Sleep Apnea, further studies may be conducted to determine the best course of treatment.

Some sleep studies include:

• Polysomnogram (PSG) - Sleep Study: A sleep study that is usually performed at night, during the hours you normally sleep. A number of sensors and wires, electrodes, are taped to your skin by a technologist to record your brain’s activity during sleep.
• Split-night Study: This is a full night study consisting of a diagnostic polysomnogram followed by a continuous positive airway pressure (CPAP) interventional therapy.
• Multiple Sleep Latency Test (MSLT) / Maintenance of Wakefulness Test (MWT): Multiple Sleep Latency Test is used to determine the extent of daytime sleepiness and to test for the likelihood of narcolepsy, a debilitating sleep disorder that affects one in 100,000 people.

Some treatments for sleep conditions include:

• Continuous Positive Airway Pressure (CPAP): CPAP is the primary treatment for obstructive sleep apnea (OSA). A small mask or nasal cannula is applied to the nose, which is connected by tubing to a generator, to help you breathe while sleeping. Air pressure is controlled by the generator, which is similar to an air purifier.
• Bi-Level Positive Airway Pressure (BiPAP): This is a variant of Continuous Positive Airway Pressure (CPAP) where the pressurized air is delivered at higher pressure when you breathe in than when you exhale.

Take Steps to Improve Your Sleep, Your Heart Will Thank You

Sleeping plays a pivotal role in your overall heart health. Getting good sleep helps keep the heart strong and healthy, so when you have sleep issues, they can pose a risk to the heart. This is why it is important to practice healthy sleep habits and seek immediate treatment to improve your quality of sleep.

By adopting better sleep patterns and seeking treatment when diagnosed with a sleep disorder, you can protect your heart health and improve your overall well-being. Remember, sleep is not just a time of rest, but a critical period for your heart to repair, recharge, and prepare for the day ahead. Taking steps to improve your sleep today can lead to a healthier heart tomorrow.