Lack Of Deep Sleep Can Cause High Blood Pressure
If you dont sleep well or are sleep deprived, you know what that feels like: youre more likely to be unenergetic, unfocused, unproductive, and unmotivated. Lack of sleep in general is already an epidemic in this country, and there are studies that show that lack of specific stages of sleep can contribute to certain types of symptoms. Sleep deprivation is also tied to an increased risk of hypertension, heart disease, diabetes and early death. Researchers from Harvard have now confirmed that lack of non-REM deep sleep is associated with an increased risk of high blood pressure. Furthermore, people who lacked deep sleep were more likely to have obstructive sleep apnea.
Weve known for years that people who lack the normal blood pressure dipping phenomenon at night are at increased risk for high blood pressure during the day. People with sleep apnea are known to lack this blood pressure dip at night. Its thought that increased physiologic stress responses from activation of of your sympathetic nervous system may the the cause. As your throat muscles begin to relax in deeper levels sleep, apneas are more likely to occur.
This study emphasis that point that despite sleeping 8 to 9 hours, if youre not getting quality sleep, it can can still be detrimental to hour health.
Positive Effects Of Good Sleep
The positive effects of a good sleep are immediately evident when we wake up feeling refreshed and ready to take on the day. Beyond just feeling good, Lundberg explains the solid benefits to our bodies. The positive effect of sleep is not just on your heart health but also on your stress hormones, your immune system, your breathing, and your mental status, she says.
People who get seven to eight hours of sleep have more alertness and better focus. They have less depression and anxiety. Getting a good nights sleep has a positive impact on your metabolism and weight loss benefits.
Lack Of Emotional Control
It takes a fair bit of energy and mental power to not do something. When sleep deprived, this ability is restricted and you will find yourself more inclined to blurt things out or otherwise act more impulsively.
You will also be more susceptible to emotional stimulus and will be more prone to bouts of anxiety, anger, sadness, or giddiness, depending on what youre exposed to. Heightened irritability is, of course, also going to show up.
Read Also: Do Bettas Sleep
Wellues Solution & Recommended Products
1. WiFi BP Monitor with ECG to meansure blood pressure and track ECG in daily life
The American Heart Association BP measurement guideline stated that 3 readings should be taken in succession, separated by at least 1 min. The average value of 3 bp measurements should be used as the more accurate and reliable blood pressure readings.
This wifi blood pressure monitor is perfect for you to continuously measure 3 times of blood pressure to prevent from giving you a false sense of security about your health.
In addition, this monitor can track ECG for 30s and the connected APP will offer AI Analysis to detect some ECG events. Data can be conveniently synced through both of Wi-Fi and Bluetooth.
2. Checkme O2 Max Wrist Oxygen Monitor to check sleep apnea or to ensure the effect of the treatment
According to the American Sleep Association, the repetitive breathing pauses caused by sleep apnea during the nights can occur several times per hour and last for over 10 seconds. Continuous trackers like Checkme O2 Max supports long hours monitoring during your sleep, can help detecting all the Apneic events and Hypopenic events in every 2 seconds.
The iBreeze makes it easier than ever for new CPAP patients to adjust to therapy. The smart technology of the iBreeze also helps make humidification more dynamic, helps prevent leaks, and also captures critical sleep data for you and your doctor to have and review anytime.
Sleep And Coronary Heart Disease
Research has found that sleep deprivation contributes to atherosclerosis. Plaque forms as a consequence of inflammation, which involves white blood cells, which are produced by the immune system, to collect in the arteries. Poor sleep triggers chronic inflammation, which contributes to plaque formation and hardening of the arteries.
The impact of sleep deprivation on coronary heart disease is also believed to be influenced by sleeps effects on blood pressure. Hypertension strains the arteries, making them less effective at bringing blood to the heart and as a result contributing to heart disease.
Also Check: Rem Sleep And Depression
Negative Effects Of Sleep Deprivation
The heart is significantly impacted when the body doesnt get enough sleep. As Dr. Gina Lundberg, clinical director of Emory Womens Heart Center, says, People who are sleep deprived have slower metabolism and more difficulty losing weight. They also have the effect of not wanting to exercise or participate in other healthy habits.
How To Combat High Blood Pressure
Hypertension isnt a situation that develops overnight, so its not realistic to think that it will just vanish overnight, either. It takes some time to combat such ingrained issues like stress and sleep conditions, but with some focus and a routine, you can work towards a healthier lifestyle before high blood pressure takes its toll.
Some scientifically-backed ways to combat high blood pressure without the use of medication include:
Also Check: Depression And Rem Sleep
Recommended Amount Of Sleep
So how much sleep is the right amount? Lundberg is hesitant to put an exact number on it. She says it varies from person to person, but that most people need seven hours per night. When we are young, we need more than that. As we grow older, we may need less, she says. According to the American Heart Association, studies have found that most people need six to eight hours of sleep each day and that too little or too much can increase the risk of cardiovascular problems.
Why Does Snoring Affect Our Hypertension
OSA patients are prone to apnea during sleep, which leads to intermittent hypoxia. The transition from hypoxia to resuming breathing increases the activity of sympathetic nerves, causing peripheral vascular contraction.
In addition, the impaired endothelial function of resistence vessels will affect their diastolic function, resulting in vasoconstriction and increased blood pressure. Studies have shown that endothelium dependent dilation of resistance vessels is impaired in OSA patients compared with healthy people.
Read Also: Does Gear S2 Track Sleep
Other Causes For Fatigue With High Blood Pressure
Although fatigue can be a symptom of high blood pressure, a lack of sleep may actually be a contributing factor, too.
Sleeping 5 hours or less per night may raise your risk for developing high blood pressure. And if you already have high blood pressure, lack of sleep could be making it worse.
In addition, obstructive sleep apnea is a known risk factor for hypertension, especially in older age groups.
Some prescription medications used to treat high blood pressure can also cause fatigue.
Another cause of fatigue could be due to pulmonary artery hypertension. This is when you have high blood pressure in the vessels that carry blood between your heart and lungs. Along with fatigue, it can cause chest pain, shortness of breath, and lightheadedness.
There are usually no symptoms or warning signs that you have hypertension. Thats why its so important to monitor your blood pressure.
Its especially important to see your doctor if youre experiencing:
- stress management
- drinking alcohol in moderation
Your doctor will also consider your age, coexisting conditions, and any other medications you take when treating your blood pressure. If necessary, your doctor may prescribe hypertension medications. These include:
Some of these medications can cause you to feel tired.
Other treatments depend on the extent of damage to your heart, kidneys, and overall health.
- following a healthy, balanced, low-salt diet
- getting regular exercise
Final Thoughts On Side Effects Of Lack Of Sleep
Sleep deprivation can lead to all sorts of health problems. Weve noted that side effects of lack of sleep may include impaired immunity, an increased diabetes risk, respiratory problems, heart problems, digestive issues, an increased appetite, mood changes, memory failure, hallucinations, reduced libido, and an increased risk of accidents, especially while driving.
How can you prevent sleep deprivation? Aim for a minimum of seven hours of sleep per night. You will also want to reduce stress, get daily exercise, remove electronics from the bedroom, and keep a regular sleep schedule where you go to bed and wake up at the same time daily.
You May Like: Sleep Apnea Rating
How Can You Get Enough Sleep
Most people need about eight hours of sleep a night, but everybodys different. Lack of sleep can be caused by problems such as sleep apnoea, but its usually due to unhelpful sleeping habits and routines.
There is lots of advice available to help you get enough sleep, for example, figuring out how much sleep you need and working out a regular routine and sticking to it. Winding down before bed can help, for example with a warm bath or writing down anything thats on your mind so you can deal with it the next day.
Sleep And Heart Failure
Heart failure is when the heart doesnt pump enough blood to supply the body with the blood and oxygen that it needs to function properly. An observational study of over 400,000 people found strong associations between sleeping problems and heart failure.
In that study, people who slept less than seven hours per night had an elevated risk of heart failure. Heart failure was also more common in people who had other indicators of unhealthy sleep including insomnia symptoms, daytime sleepiness, snoring, and being an evening person. The more of these signs of unhealthy sleep that one person had, the higher their likelihood of heart failure.
Don’t Miss: Va Asthma Claim Denied
Side Effects Of Lack Of Sleep
Disclaimer: Results are not guaranteed*** and may vary from person to person***.
People have an inherent understanding of why sleep is important. It recharges the body during the night and lets us face each day bright-eyed and bushy-tailed.
Of course, most people also suffer from a lack of sleep or a lack of quality sleep. This can be due to environmental factorslike noisepersonal habits, health reasons, or stress.
Regardless of why you might be getting a lack of sleep, the side effects of lack of sleep on your health will be the same.
Although it may seem like you can get by on subpar sleep without issue, the truth is that a lack of sleep causes a series of subtle and not-so-subtle detrimental effects on the body. Read on to learn about these side effects, including heart problems, respiratory problems, an increased diabetes risk, and more.
Youll also find out how much sleep you actually need, as well as some quick home remedies for sleep deprivation. Lets get started
Symptoms Of Stress And Their Impact On Sleep
Stress doesnt always show itself right away. It may start slowly and quietly, revealing itself as a headache, upset stomach, or just good, old-fashioned fatigue. Your mental health can become affected as depression and anxiety begin to take over. All of that stress starts to build up over time until suddenly, theres no ignoring it anymore. Often, your sleep can be the biggest victim.
Sleep is a chance for the body to rest and regenerate, recharging for the next day to come. Our bodies are only able to survive so long without the opportunity for rest, and a lack of sleep can significantly impair the bodys systems and the way they can work together to keep the body going.
Stress has long been known as a significant deterrent to a healthy nights rest, and if left untreated, the body will slowly give way over time. It opens the door to other, more severe issues, like depression, weight gain, skin problems, decreased sex drive, and heart disease.
Thankfully, there are ways to help.
Individuals With Less Than 6 Hours Of Sleep Have 20% Probability To Cause Hypertension
Research studies conducted about high blood pressure problem have cleared that there is a close link in between the problem of hypertension and amount/numbers of hours, for which a person sleeps. Accordingly, experts have found that individuals slept for less than six hours during the nighttime have 20 percent higher probability to suffer from hypertension. One can avoid this problem by getting the amount or hours of sleep every night as recommended by the doctor and it varies among people.
Sleep And Blood Pressure
During normal, healthy sleep, blood pressure drops by around 10-20%. This is known as nocturnal dipping, and research highlights its role in cardiovascular health.
Poor sleep, whether from a lack of sleep or sleep disruptions, is associated with non-dipping, meaning that a persons blood pressure doesnt go down at night. Studies have found that elevated nighttime blood pressure is tied to overall hypertension .
In fact, nocturnal blood pressure has been found to be even more predictive of heart problems than high blood pressure during the day. Non-dipping has been tied to an increased risk of stroke and heart attack. Its also been linked to kidney problems and reduced blood flow to the brain.
Raised daytime blood pressure has been identified as a consequence of sleep deprivation in multiple studies, but it doesnt affect all people equally. The link between lack of sleep and high blood pressure is highest in middle-aged adults. People who work long hours in high-stress jobs and people with other risk factors for hypertension are more likely to have raised blood pressure after chronic poor sleep.
Recommended Reading: O2vent Optima Price
Sleep For People With Heart Disease
Because sleep deprivation can harm the heart, its important for people with cardiovascular problems to make getting good sleep a priority. Some evidence even indicates that improving sleep may reduce the likelihood of heart attacks or other cardiovascular problems in people who are otherwise at high risk.
Unfortunately, some heart problems can interfere with sleep. For example, diabetes can cause frequent nighttime urination, and other cardiovascular disorders may create chest discomfort when trying to get to sleep. Worry and anxiety about heart health can also make it hard to wind down and fall asleep normally.
Because numerous factors can influence both sleep and cardiovascular health, its most helpful to talk with your doctor about heart-healthy sleep. A doctor can help develop a specific plan to improve your sleep while also addressing other lifestyle factors, such as diet and exercise, that are important for your heart and overall wellness.
Insomnia & Sleep Deprivation
Research shows that your chances of developing high blood pressure increase significantly when you sleep less than seven hours of sleep each night. Insomnia is a condition that prevents you from falling asleep and achieving uninterrupted sleep. Now it turns out that it could be to blame for high blood pressure, too.
In a groundbreaking 2015 study, Chinese researchers found that those who took an average of 14 minutes longer to fall asleep increased their chances of high blood pressure by 300 percent. The inability to fall and stay asleep is one of the main driving causes of hypertension.
Recommended Reading: Sleep Tracking In Apple Watch
A Poor Nights Sleep May Raise Blood Pressure And Harm The Heart Study Finds
Tucson, AZ A restless night may trigger a spike in blood pressure that lasts into the day a possible explanation for why sleep problems have been shown to increase the risk of heart attack, stroke and even death from cardiovascular disease, results of a recent study suggest.
Researchers from the University of Arizona recruited 300 men and women between the ages of 21 and 70 who had no history of cardiovascular disease. For 48 hours, the participants wore portable blood pressure cuffs that took random blood-pressure readings. They also wore actigraphy monitors wristwatch-like devices at night to monitor their sleep quality.
Participants who slept less soundly experienced increases in blood pressure during the night and had a higher systolic blood pressure the first number in a blood pressure reading, measured when the heart contracts and blood moves through the arteries the next day.
Additional research is needed, however, to understand why poor sleep raises blood pressure and what it could mean long-term for people with chronic sleep issues, the researchers said in a June 4 press release.
Blood pressure is one of the best predictors of cardiovascular health, lead author Caroline Doyle, a graduate student in the UA Department of Psychology, said in the release. There is a lot of literature out there that shows sleep has some kind of impact on mortality and on cardiovascular disease, which is the No. 1 killer of people in the country.
Your Coordination Will Be Off
A lack of sleep generally makes you weaker since your muscles lack their normal levels of energy. This is one of the reasons why your eyelids might get heavy or you have vision problems when sleep deprivedthe muscles that control eye movement are faltering.
Your ability to process space and coordinate your body will also suffer. This is most obviously apparent when trying to engage in precision tasks, but it can show in any number of waystripping, bonking into things, or having trouble with stairs being the most common.
Simply going up or down a staircase involves a surprising amount of processing power and coordination.
Recommended Reading: Vivosmart Sleep Tracking