Tips For Making Healthy Lifestyle Changes
If you suffer with high blood pressure, its easy to feel intimidated by the changes you need to make in order to improve your health. While some people may only need to work on one or two areas to reduce their blood pressuregetting more exercise or quitting smoking, for examplemost of us find that we need to improve our habits in at least 3 or 4 areas. But even if you smoke, drink heavily, are overweight, stressed out, sedentary, and eat nothing but junk and processed food, that doesnt mean you have to tackle everything all at once. Making lots of different lifestyle changes at the same time can be overwhelming. And when we feel overwhelmed, its easy to opt for doing nothing rather than doing something.
Start gradually and make one or two changes to begin with. Once those changes have become habit, you can tackle one or two more, and so on. For example, you may decide to start by giving up smokingand adopting some relaxation techniques to help with the stress of quittingthen move on to losing weight or improving your diet.
Lose the all or nothing thinking. Doing something, no matter how small, is always better than doing nothing. If youre eating healthy food during the week, for example, then resorting to takeouts at the weekends, your blood pressure and overall health will still be in better shape than if you were eating takeout every day.
Causes Of High Blood Pressure
Theres no single cause of high blood pressure, but rather many contributing factors. Some are out of your control, such as age, race, gender, and family historyblood pressure tends to increase over the age of 70, affects more women than men over the age of 55, and is more common in African Americans than Caucasians, perhaps due to a genetic sensitivity to salt.
Many other risk factors for hypertension are within your control. Being overweight, eating a poor diet high in salt, smoking, drinking excessively, and not getting enough physical exercise can all impact your blood pressure.
There are also specific substances that can raise your blood pressure, such as:
- Caffeine, including coffee, tea, soda, and energy drinks.
- Prescription medications, including some of those used to treat ADHD, birth control pills, corticosteroids, atypical antipsychotics, MAOIs and SNRIs used to treat depression, and some cancer drugs.
- Nonsteroidal anti-inflammatory drugs , such as aspirin and ibuprofen .
- Cough and cold medications containing decongestant or NSAIDs.
- Herbal supplements, such as ephedra and yohimbine.
- Recreational drugs, such as cocaine and methamphetamine.
- Licorice found in some candies and gum.
Lack Of Sleep And High Blood Pressure
As mentioned above, high blood pressure is caused due to several factors. Obesity is one of the most prominent causes of hypertension in men and women. Secondly, smoking, stress, alcoholism, diet, tension, suffering from certain health conditions like diabetes, etc also lead to high blood pressure. However, according to recent studies, it has been found that lack of sleep can also cause high blood pressure or hypertension. The adequate amount of sleep required for human beings is 6-7 hours. People who sleep for less than 6 hours are believed to suffer from high blood pressure. Similarly, people who sleep in between 5-6 hours every day are also found to suffer from high blood pressure.
Sleep is essential for human beings for the relaxation of the entire body and mind. When one sleeps, the heart rate also slows down and the blood pressure is low or normal. But when one does not get adequate amounts of sleep, the heart rate and the blood pressure rises, leading to hypertension. Secondly, when we sleep, the body regulates stress hormones which does not occur when one does not get sufficient amounts of sleep. This is also one of the factors that cause high blood pressure. Peculiarly, this side effect of lack of sleep has been found in adults less than 60 years of age. It is believed that as older people naturally sleep for a short period, their lack of sleep does not cause any side effect.
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Good Sleep Can Prevent And Manage High Blood Pressure
Most people experience a dip in blood pressure during the deepest stage of sleep , which is the body’s normal and healthy reaction to sleep. Not having that nighttime dip is a risk factor for heart disease and may increase daytime blood pressure.
Typically people spend 90 minutes to two hours in slow wave sleep per night. A recent study published in Hypertension found that men who got less slow wave sleep each night were a higher risk for hypertension than men who got more deep sleep.
While sleep disorders, like sleep apnea, and age can both affect the amount of deep sleep you get, there are steps you can take to ensure a good night’s sleep. Getting seven to eight hours of sleep a night, maintaining a consistent sleep schedule and being more active during the day can help improve the quality of your sleep.
How Sleep Impacts Blood Pressure
High-quality sleep is essential to good health, and thats especially true when it comes to achieving and maintaining healthy blood pressure readings.
A 24-hour hypertension study published in the American Journal of Hypertension discovered a strong link between sleep deprivation and high blood pressure. The study included 36 subjects consisting of 20 men and 16 women. Researchers measured participants blood pressure readings, both on days when the subjects had a full nights sleep consisting of 8 hours of undisturbed rest between 11 pm and 7 am and on sleep-deprived days when participants were only permitted to sleep undisturbed between 3 am and 7 am.
The study authors found that average blood pressure readings and heart rates were notably higher for all participants on sleep-deprivation days. Researchers also revealed that blood pressure and heart rate readings rose significantly in the morning immediately following a sleep-insufficient night, a finding that could explain why heart attacks and strokes are most common in the early morning hours.
Cardiovascular events are also more likely to occur on Mondays than any other day. Many people tend to stay up late on the weekend, which disrupts the bodys sleep schedule and often leads to sleep deprivation on Sunday nights.
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What Does Good Quality Sleep Look Like
While we have a good grasp on what constitutes a healthy amount of sleep, there are currently no standards for measuring sleep quality. Does good sleep mean no tossing and turning? That you dont wake up during the night? That you spend a set amount of time in different stages of sleep? In the near future, I expect well begin to develop evidence-based standards for sleep quality, along with tools like digital wearables, that help us see how our sleep quality measures up. For now, trust your personal sense of sleep quality and well-being.
If you feel your sleep quality is suffering, be sure to tell your healthcare provider. One very common and treatable cause of poor sleep quality that contributes to elevated blood pressure is sleep apnea, an extreme form of sleep disturbance in which you stop breathing, wake often, and get little deep sleep. According to the American Academy of Sleep Medicine, an estimated 1 in 4 people has sleep apnea today. If you feel tired after a full nights sleep, especially if you snore, sleep apnea is a likely cause. Today, you can be easily tested at home instead of at a hospital, and treatment options have expanded beyond uncomfortable face masks. We also know that treating sleep apnea helps reduce high blood pressure and other cardiovascular risks.
Does Lack Of Sleep Cause High Blood Pressure Get To Know Here
According to recent studies, sleep deprivation is believed to be one of the causes of high blood pressure. Let us know more on the exact relation between the two.
According to recent studies, sleep deprivation is believed to be one of the causes of high blood pressure. Let us know more on the exact relation between the two.
High blood pressure, also known as hypertension, is a condition caused when the pressure exerted by blood on the wall of arteries, rises above normal. The normal blood pressure should be 120/80 mm Hg. When the pressure rises to 140/90 mm Hg or more, the person is said to be suffering from high blood pressure. Earlier this condition was found only in older adults , however, due to the modern-day stressful lifestyle, this condition is found even in younger adults. There are several causes of high blood pressure. According to recent studies, lack of sleep has also been linked to hypertension. But, how exactly does lack of sleep cause hypertension or high blood pressure? Let us find an answer to the query in detail.
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Handy Tips On How To Sleep Better Every Night
Now that you know the reasons for getting enough sleep at night, you might be wondering how to improve your slumber. Here, we have some tips to get 7 to 8 hours seep sleep at night.
Maintain a Sleep Schedule
Prioritize your sleep and maintain a sleep schedule every day. Make sure that you go to bed and get out of bed at the same time daily.
If you fail to sleep within half an hour, consider doing something relaxing like listening to soft, soothing music.
Create and Maintain a Serene Environment
Choose a room that is noise-free and ideal for taking rest and sleeping. While choosing a room for sleep, consider these three factors calmness, dark and cool. Too much light and noise can make it challenging to get deep sleep.
Avoid Using Screen Before Sleep
Limiting screen time is actually helpful when it comes to improving sleep quality.
Too much screen time contributes to a lot of problems such as obesity, sleep deprivation, neck and back pain, anxiety etc. Avoid using a screen just before you go to bed to improve sleep quality.
Take A Shower
Taking a relaxing bath just before going to bed helps you sleep better at night. Take a hot bath about an hour earlier you go to bed. You will feel refreshed. Also, try to relax your mind and avoid drinking coffee. All these help you fall asleep fast.
Avoid Long Daytime Nap
Sleep deprivation or lack of sleep can impact your health negatively. Also, it increases the risk of a lot of health issues.
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Sleep And Heart Attacks
A heart attack, also known as myocardial infarction, happens when the flow of blood to the heart gets blocked. Heart attacks can be fatal because of the damage that occurs when the heart does not get enough oxygen.
Sleep deprivation heightens the risk of heart attacks. In one study, people sleeping less than six hours per night had a 20% higher chance of a heart attack. While the NREM sleep stage helps the heart slow down and recover, REM sleep involves heightened stress and activity. Insufficient sleep can throw off the balance of these stages, increasing heart attack risk.
Sleep interruptions have also been linked to the potential for heart attacks. Because both heart rate and blood pressure can abruptly spike upon awakening, frequent sleep disruptions can cause cardiac stress and may induce a heart attack.
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What Is High Blood Pressure
High blood pressure, also known as hypertension, is a condition where the blood that flows through your arteries does so at pressures that are greater than normal . Blood pressure is the force in which blood presses against your blood vessel walls as it flows through. For most healthy adults, normal blood pressure measures below 120 mmHg with a diastolic pressure of below 80 mmHg . A healthcare professional can measure your blood pressure levels by using a stethoscope, an electronic sensor or a gauge along with a cuff that is attached to your upper arm.
When taking your blood pressure, a healthcare worker measures your systolic pressure, which is the pressure of your blood when your heart beats while pumping blood. They also measure diastolic pressure, which is when the heart is resting between beats. If youre active or exercising, your blood pressure typically increases. But once the activity stops, your blood pressure should return to normal. Blood pressure may naturally rise as you get older. Increased body weight can make your blood pressure go up. For example, newborn babies have very low blood pressure while older teens and adults have the highest.
High blood pressure occurs in adults who have a reading of 120/80 mmHg or greater. The top number is your systolic number, and the bottom is your diastolic number. It reads as 180 over 80 millimeters of mercury. The following is a list of the stages of high blood pressure in adults :
Association Of Loss Of Sleep & High Blood Pressure & Heart Disease
Home » Association of Loss of Sleep & High Blood Pressure & Heart Disease
According to the National Sleep Foundation, sleep is integral for your health.
You may not be aware of the impact a lack of sleep can have on your health. Studies have shown that there does seem to be a significant correlation between high blood pressure and sleep deprivation. Indeed, according to research less than six hours of sleep each night could trigger an increase in blood pressure. Similarly, if you are sleeping five hours or less each night you could be at more risk of developing high blood pressure or cause an existing condition to get more severe.
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How To Get Better Sleep
The first step to better sleep is to prioritize it! Sleep is largely a controllable behavior, so getting better sleep is doable by committing to some simple changes. Aim for 7 to 8 hours every night. If you have sleep trouble, talk to your physician to help uncover health or medication issues that might be the cause. Then, stick to these proven sleep hygiene practices to get the health-essential sleep you need to prevent high blood pressure or to better control it.
- Stick to a regular sleep schedule. Go to bed at the same time each night and get up at the same time each morning, including weekends. Get at least 30 minutes of natural light daily, especially earlier in the day. Try going for a morning or lunchtime walk.
- Get some physical activity every day. Try not to exercise within a few hours of bedtime.
- Avoid artificial light from televisions, phones, and computers within a few hours of bedtime. Use a blue-light filter on your computer or smartphone, or try blue-light filtering eyeglasses.
- Dont eat or drink within a few hours of bedtime, especially alcohol and foods high in fat or sugar. Steer clear of caffeine by early afternoon.
- Keep your bedroom cool, dark, and quiet. No pets or devices nearby.
How Much Sleep Do I Need
Most adults need at least 7 hours of sleep each night.1 However, more than 1 in 3 American adults say they dont get the recommended amount of sleep.2 While this may be fine for a day or two, not getting enough sleep over time can lead to serious health problemsand make certain health problems worse.
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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
Sleep Deprivation And High Blood Pressure: A Link You Dont Want To Ignore
The average adult needs at least seven hours of sleep, yet statistics from the Centers for Disease Control and Prevention show that anywhere from 28 to 44% of adults in the United States regularly get less. Unfortunately, the less sleep you get, the greater your risk of developing high blood pressure.
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Sleep And Cardiovascular Health
What isnt clear, however, is how sleep impacts cardiovascular health. This spurred on a group of researchers to learn more about the sleep-heart connection.
The researchers equipped a diverse sample of 300 heart-healthy participants with portable blood pressure cuffs for 48 hours. The cuffs measured the participants blood pressure every 45 minutes.
The participants were also given actigraphy monitors to measure their sleep duration and sleep efficiency.
What is sleep efficiency? This refers to the amount of time spent in deep, restful sleep. It takes into consideration the movements made in bed.
They wore actigraphy monitors on their wrists every night when they were in bed. After analyzing the data, the researchers found a connection between sleep and blood pressure.
The researchers found the following links between sleep and blood pressure:
- Participants who had lower sleep efficiency had higher systolic blood pressure during the day.
- Participants with lower sleep efficiency also had higher systolic blood pressure the next day.
- Sleep efficiency is linked to daytime systolic blood pressure.
- Sleep duration is linked to nighttime blood pressure.