Not getting enough sleep puts you at risk of serious cardiovascular disease and high blood pressure. Experts give tips on how to sleep better and more restfully at night.
Everyone wishes for a relaxed, restful night when they go to bed. But many people suffer from insomnia. The consequences are serious: lack of sleep promotes cardiovascular diseases and high blood pressure.
According to a Forsa survey commissioned by Techniker Krankenkasse, every second German complains of sleep disorders either constantly or occasionally. The reasons given are usually stress, private or health problems. The resulting lack of sleep not only eats away at the nerves, but also has serious consequences for the heart and circulatory system. Heart specialists and sleep physicians explain what belongs to a heart-healthy sleep in the magazine “Herz heute” published by the German Heart Foundation.
Sleep is an important recovery phase for the body
Healthy sleep acts like a drug: During a night’s sleep, heart rate and blood pressure drop. In addition, fat and sugar metabolism are optimized, the immune system strengthened, wound healing accelerated and cell repair processes initiated. Conversely, lack of sleep has negative consequences for the body – especially for the heart.
“If the restful sleep takes place at the wrong time or regularly for too short a time, the consequences for health can be serious and numerous diseases can be the result, including serious diseases of the cardiovascular system,” warns heart specialist Professor Anil-Martin Sinha from the scientific institute Advisory board member of the German Heart Foundation and chief physician of the department of cardiology at the Sana Klinikum Hof. The negative effects on the heart and circulation are particularly pronounced in sleep-related breathing disorders, such as obstructive sleep apnea.
Chronic lack of sleep: why is it harmful to the heart and blood vessels?
While we are asleep, the brain is highly active: “The memory is formed and strengthened during the various phases of sleep,” says Prof. Sinha. Memories would be strengthened and superfluous deleted. “There is a close connection between the performance of the brain and the quality of sleep,” says the cardiologist.
Restful sleep is not only extremely important for cognitive, but also for physical regeneration. Because while we sleep, cellular repair processes are switched on and certain metabolic processes are activated and optimized – such as fat and sugar metabolism. In addition, the blood pressure is kept constant over the long term, which has an effect on the health of the heart and circulatory system.
Conversely, chronic lack of sleep can trigger inflammatory processes in the body: Aggressive oxygen molecules, so-called “free radicals”, are formed. These attack cells and tissue and, among other things, promote arteriosclerosis, one of the main causes of many cardiovascular diseases.
Breathing pauses at night can be dangerous
A sleep disorder is when a person has trouble falling or staying asleep at least three times a week for a period of a month or more. Psychological, neurological or other physical illnesses are often behind a sleep disorder. One of the most common causes is sleep apnea, which is when you stop breathing while you sleep.
Typical symptoms are snoring and daytime sleepiness. Breathing pauses at night have serious consequences: Cells and organs are no longer sufficiently supplied with oxygen. “The body then goes into an alarm state, blood pressure and heart rate increase,” explains Professor Sinha. If sleep apnea is suspected, those affected should definitely see a doctor, advises the cardiologist and warns: “Untreated sleep apnea increases the risk of heart attack, cardiac insufficiency and stroke and shortens life expectancy.”
Healthy sleep: tips for a restful night’s sleep
In addition to physical causes, stress, heavy meals in the evening or an unhealthy lifestyle in general can also promote sleep disorders. If you have trouble falling asleep or sleeping through the night, you should only eat light, protein-rich meals in the evening and not drink coffee for at least four hours before going to bed.
Other tips for a healthy sleep include:
- Go to bed around the same time every night. The time you fall asleep and wake up should not vary by more than 30 minutes.
- The bedroom should be cool, quiet and darkened – 18 degrees is ideal. Fresh air also ensures better sleep.
- Regular sleep rituals such as breathing exercises, listening to quiet music or meditation help to calm down and fall asleep better.
- Avoid electronic devices such as computers, smartphones or tablets late in the evening.
- Regular exercise improves sleep, but not if you’re active late at night. Therefore, move your activity to before 6 p.m.
How many hours of sleep do people need?
It is not easy to say how much sleep a person needs. On the one hand, the need for sleep varies from person to person, but on the other hand, it also changes with age. According to a recent study published by US and Chinese scientists in the journal Nature, seven hours of sleep is an optimal average for middle-aged and old people. Significantly more or less sleep is associated with impaired mental health and poorer mental performance.
