We know that a poor night’s sleep can leave us waking up feeling fatigued, irritable, and unmotivated. But, is it true that poor sleep can effect your heart health?

Research has shown that those who sleep <6 hours of sleep had a 23% greater risk of developing Coronary Heart Disease (CHD) than those who slept 7-8 hours. Furthermore, when the quality of sleep was accounted for; the risk increased to 79% risk for developing CHD. Don't believe me? Check out the study here.on how poor sleep can effect your heart health.

Sleep is the foundation for achieving optimal health. Along with following a nutrient-dense diet, exercising regularly & managing stress levels,sleep is essential for overall mental, physical, and emotional well-being.

During sleep, our body recovers and rejuvenates from the day. It produces hormones, repairs cells and tissues, strengthens the immune system, and so much more. Needless to say, getting enough sleep is paramount for our health. 

How does sleep effect heart health?

Lack of consistent, good-quality sleep increases the likelihood of developing certain risk factors that are directly related to heart health, including:

• High blood pressure: Normally when we sleep, our blood pressure decreases which lowers our sympathetic output or stress response. When we aren’t sleeping or are experiencing a lack of sleep, our body cannot efficiently lower its blood pressure resulting in increased blood pressure.

• Type 2 Diabetes: Disrupted sleep, insufficient sleep, and consistent irregular sleep patterns alter glucose homeostasis and increase the risk of insulin resistance, therefore increasing the risk of diabetes by 30-50%.  Sleep deprivation increases cortisol levels, inflammation, growth hormone, and C-reactive protein which all contribute to elevated glucose levels.
• Obesity: Studies have shown the correlation between poor sleep quality and weight gain. Getting less than 8 hours of nightly sleep showed increased BMI’s, decreased glucose tolerance, and higher insulin resistance which are risk factors for obesity. Inconsistent sleep has also been shown to increase ghrelin and decrease leptin which are our hunger hormones. Ghrelin signals hunger and leptin signals satiety.
• When these hormones are not regulated properly it can result in weight gain. 

Ways To Improve Your Sleep 

Eight hours of nightly sleep might seem like an unforeseeable goal. Creating a realistic nighttime routine is crucial to help your body wind down after a long day and get ready for a restful night. Here are some tips you can try tonight to get a better night’s sleep.

• Wear blue-light-blocking glasses: Bright light exposure late at night can inhibit your body’s production of melatonin, your sleep hormone, therefore making it difficult to fall asleep. Stay off electronic devices such as your phone, computer, T.V, and dim overhead lights an hour before bed. Another option is to wear blue light blocking glasses when using devices in the evening which will help maintain your natural melatonin levels. 
• Take a magnesium supplement: Magnesium is a mineral needed by the body that helps relax muscles and lowers inflammation and stress promoting a calmer state. Furthermore, magnesium aids in the production of melatonin and gamma-aminobutyric acid (GABA), which is a neurotransmitter that relaxes the body. Try taking 300-400 mg of Magnesium Glycinate in the evening to help promote restful sleep. 
• Consume melatonin-boosting foods: Foods such as kiwi, tart cherry juice, and nuts like almonds and walnuts are melatonin-boosting foods. They contain certain amounts of melatonin which can be beneficial to consume at night for a good night’s rest. 
• Limit caffeine in the afternoon: Caffeine takes up to 12 hours to be metabolized and eliminated from the body. Studies have shown consuming caffeine 6 hours before bed had significantly disrupted the quality of sleep that night.  Avoid coffee, caffeinated tea (green or black), and energy drinks after 2 pm and switch to herbal teas instead.

Like these ideas? Here are more you can try out!

• Move your body: Daily exercise helps regulate your nervous system reducing feelings of stress and anxiety which can inhibit sleep. Aim for 30-minutes of daily movement such as walking, biking, swimming, weight lifting, or dancing. 
• Create a cool, dark environment: Close your blinds or use room-darkening curtains to block any light from entering the room. You can also reduce any noise or wear earplug while  keeping temperatures cool. A room temperature of 65 degrees Fahrenheit is ideal for bedtime comfort. Lower body temperatures also help lower cortisol levels in the body helping you to drift asleep faster. Check out the study here.
• Get natural light first thing in the morning: Exposure to natural direct sunlight upon waking before 9 AM helps naturally regulate your circadian rhythm by shifting the production of hormones from melatonin to dopamine & lower melatonin levels to help you feel energized, while slowly increasing them throughout the day just in time for bed at night. Open your blinds when waking up to let in sunlight, or enjoy your morning coffee outside. 
• Enjoy soothing nighttime tea: Herbal teas such as chamomile, lemon balm, valerian root, reishi, and passionflower have relaxing benefits that are perfect for promoting a calming state before bed. Unwind each night by enjoying a warm cup of tea.

Getting good nightly sleep is extremely important for our health and overall well-being. Aim to get 8 hours of sleep per night to ensure your body can function properly, and protect your heart! If you are someone who struggles with falling asleep or staying asleep during the night, try incorporating some of the tips above and from our sleep program into your nighttime routine. To look further into what our sleep program offers, you should sign up for Vessel today and get connected with a coach!