By Teresa Carr
Adams County Senior Council
Information from the National Council on Aging – Sleep and Blood Pressure: How Rest Affects Heart Health
We’ve heard before that sleep is an important part of staying healthy. Too little sleep can make us tired, cranky, and unable to focus. But did you know the amount of sleep you get can also affect your heart health?
The American Heart Association labels sleep as one of Life’s Essential 8—eight factors that build the foundation of cardiovascular health. When you get the right amount of sleep, your body has the chance to recover and heal from your active hours.
Your blood pressure changes throughout the day. It should lower at night by 10-20%. This is called ‘nocturnal dipping.’ Irregular or short sleep is association with reduced or absent dips in blood pressure.
Hypertension is a serious condition that can increase your risk of heart disease. When combined with poor sleep, it can also cause you to feel even more tired during the day. If you already have hypertension, poor sleep can make your symptoms worse because it makes it harder to control your blood pressure.
Older adults should aim for 7-9 hours of sleep a night. If your sleep schedule is irregular, meaning you don’t go to sleep and get up at the same time, you increase your risk of developing high blood pressure.
Another big factor, especially for older adults, is medication. Many medications, like diuretics, beta blockers, smoking-cessation drugs, and antidepressants, can make it harder for you to sleep well. Talk to your doctor about strategies that can help reduce poor sleep, like taking your medications in the morning instead of right before bed.
Practicing good sleep hygiene is the one of the most effective ways to help take care of your blood pressure. Good habits lead to good rest, which means your body gets the chance it needs to heal and recover from the day. Some tips include:
· Keep your bedroom dark, cool, and quiet
· Reserve your bed for sleep (no phones, TV, or other screens)
· Go to bed at the same time every night
· Get up at the same time every morning
· Practice meditation or a soothing routine before sleep
As we age, sleep disorders can become more common as our sleep patterns change. These disorders, in turn, make it hard to get a good night’s sleep. This is usually because they either make it harder to sleep or reduce the quality of the sleep we are getting. Some of these disorders include:
· Obstructive sleep apnea occurs when your airways become blocked while you are sleeping. You might snore or end up not breathing for short periods of time.
· Insomnia makes it hard for you to go to sleep or stay asleep. It’s often caused by anxiety or stress, but it can also be triggered by medications. Your doctor can help you learn the root cause of your insomnia.
· Restless legs syndrome, or RLS, causes your legs to feel like they are constantly tingling, cramping, or crawling feelings. You might be kept awake at night by a strong urge to move your legs to relieve the discomfort.
· While being a shift worker (someone who works during the night and sleeps during the day) isn’t itself a sleep disorder, the odd schedule can negatively impact your body’s circadian rhythm. It’s also harder to get good sleep during the day, when cars, neighbors, and daily life are louder.
The bottom line – High-quality sleep is important for your health. And the sleep quality you get is just as important as how much sleep and what your sleep schedule is. Conditions like insomnia can result in poor sleep quality, which then negatively affects your blood pressure. If you find yourself tossing and turning or unable to rest because of anxiety or stress, you’ll want to talk to your doctor about solutions.
Just A Thought: “”Sleep is the golden chain that ties health and our bodies together.” ~Thomas Dekker