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How Does Sleep Affect Your Blood Pressure

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How Can You Get Enough Sleep

Can Napping Lower Your Blood Pressure

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.

The;NHS has more information and ideas for getting a good nights sleep.; Read more about meditation to improve sleep from BeMindful.co.uk.

What Is The Connection Between Sleep And High Blood Pressure

Sleep is the bodys natural way to process stress hormones known to raise blood pressure. Without enough restful sleep, the hormone levels remain high which leads to inflammation. This, in turn, can cause your blood vessels to narrow and lead to high blood pressure. Most adults require 7 to 8 hours of restful sleep each night. If you are in the habit of skimping on sleep just to get through the week, it may be;impacting your blood pressure. Make room for sleep in your daily schedule and avoid the temptation to think you can catch up later when life is less hectic. Making sleep a priority will reduce stress, improve your health and make you better able to tackle daily tasks.

Sleep Problems That Affect Blood Pressure

Several types of sleep issues can cause hypertension or make it harder to control. The most common sleep problems that affect blood pressure include:

  • : the inability to fall asleep, stay asleep, and get restorative sleep may contribute to hypertension
  • Obstructive : intermittent episodes of halted breathing during sleep correlate highly with hypertension
  • Restless leg syndrome : some relationship between RLS and high blood pressure may exist, though the data conflict
  • Sleep deprivation: getting fewer than six hours of sleep per night correlates with an increased risk of developing high blood pressure

The link between clinical insomnia, RLS, and hypertension remains unproven. But if you have been diagnosed with hypertension and OSA, or if you have high blood pressure and experience sleep deprivation, you can take steps to address these underlying issues to perhaps help you control your blood pressure better.

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Poor Sleep And Hypertension

Sleep is closely linked to hypertension. Even one night of poor sleep can raise your blood pressure. Sleeping less than 7 hours for a number of nights in a row can increase your blood pressure and your risk of developing hypertension. Poor sleep quality affects your blood pressure and your heart more than you realize.

If you have sleep apnea, you have an even higher risk of developing hypertension. This is because you consistently sleep poorly, and this leads to a rise in blood pressure. Sleep apnea can further increase blood pressure by restricting the flow of oxygen during sleep.

The Doctor’s Office Could Be A Culprit

How Does Sleep Apnea Affect Your Health? (And Why Should ...

If you instantly feel your heart race and your face flush when you step into the doctor’s office, you’re not alone. Anxiety at the thought of visiting the doctor is real and for some patients, it can almost become crippling once they reach the office for an appointment. This condition is known as white-coat syndrome, which can actually lead to white-coat hypertension .

White-coat hypertension is a physiological occurrence that causes your blood pressure to increase as an anxiety response when you visit the doctor. Although the increase is temporary, it may affect your cardiovascular health over time. As cardiologist Randall Zusman told Harvard Health, “If your blood pressure goes up under the relatively nonthreatening situation of seeing a doctor, then what might happen if you’re cut off on the highway, or experience a challenging family or work circumstance?”

The article highlighted a 2019 study published in Annals of Internal Medicine that linked untreated white-coat hypertension with a 36% higher risk of heart attack and other heart-related conditions. The takeaway? The heightened sense of anxiety people with white-coat hypertension tend to have could lead to excess strain on your heart, boosting the risk of cardiovascular disease and chronic high blood pressure. This doesn’t mean you should avoid ever seeing your doctor, of course. Rather, it may be helpful to seek treatment for your anxiety.

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What Health Conditions Are Linked To A Lack Of Sleep

Adults who sleep less than 7 hours each night are more likely to say they have had health problems, including heart attack, asthma, and depression.3;Some of these health problems raise the risk for heart disease, heart attack, and stroke. These health problems include:

  • High blood pressure.;During normal sleep, your blood pressure goes down. Having sleep problems means your blood pressure stays higher for a longer period of time.4;High blood pressure is one of the leading risks for heart disease and stroke. About 75 million Americans1 in 3 adultshave high blood pressure.5
  • Type 2 diabetes.;Diabetes is a disease that causes sugar to build up in your blood, a condition that can damage your blood vessels. Some studies show that getting enough good sleep may help people improve blood sugar control.6
  • Obesity.;Lack of sleep can lead to unhealthy weight gain. This is especially true for children and adolescents, who need more sleep than adults. Not getting enough sleep may affect a part of the brain that controls hunger.6

Caffeine May Spike Your Blood Pressure

Caffeine triggers a slew of physical effects on the body. The natural stimulant can make you feel more alert, cause the heart to beat rapidly, make muscles ache, lead to confusion, and cause stomach upset, according to Healthline. It might be nice to get that freshly awake feeling when you haven’t gotten enough sleep, but caffeine could have some implications on your blood pressure. Especially;in people who don’t consume it often, caffeine can temporarily spike blood pressure.

Caffeine can absorb into the body quickly and when it does, it interferes with the natural hormonal process that keeps our blood vessels open . When this happens, the heart has a harder time pumping blood through the vessels, causing elevated blood pressure.

A temporary increase from a cup of coffee probably won’t warrant a trip to the doctor. However, frequent caffeine consumption can cause a steadier increase, which could become a problem. And if you look closely, caffeine is hidden in a lot of things you wouldn’t think about finding it in, like chocolate and; coffee.

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What Is The Treatment For Sleep Apnea

Likely the most familiar treatment for OSA is continuous positive airway pressure, or CPAP therapy. With CPAP, a bedside machine delivers a continuous stream of air through a mask that you wear while sleeping. The air pressure keeps your upper airway passages open and prevents apnea.

Other treatments for sleep apnea include oral appliances worn at night that shift your lower jaw forward slightly. This helps prevent muscles and other soft tissue structures at the back of your throat from collapsing.

Depending on the cause of apnea, surgery to remove excess tissue or reposition your lower jaw may be recommended for moderate-to-severe apnea that doesnt respond to other therapies.

If youre struggling with elevated blood pressure and would like expert help at bringing it under control, schedule a visit at Premier Cardiology Consultants today.

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What Is Obstructive Sleep Apnoea

What Is The Relation Between High Blood Pressure and Sleep?

Obstructive Sleep Apnoea is a condition which interrupts sleep because it causes difficulty breathing.;

With OSA, the walls of the throat relax during sleep, blocking your airways so you cant breathe for a short period of time. The lack of oxygen wakes you up or brings you into a lighter sleep so that your airways can open up and your breathing can return to normal. These episodes can happen throughout the night, affecting your sleep.

People with OSA are more likely to develop high blood pressure its estimated that half of people with OSA have high blood pressure. It also means youre more likely to develop type 2 diabetes, atrial fibrillation, a stroke or a heart attack.;

What causes OSA?OSA is most common in people who are very overweight as this can put a strain on the throat muscles. Its more common in men than women and tends to affect people over 40. Your lifestyle, any medicines youre taking and your genes can all play a role too.;

Losing weight if you need to, stopping smoking and drinking less alcohol can all help to lower your risk of developing OSA.

Treating OSAThe signs and symptoms of OSA can include snoring and laboured breathing, as well as interrupted breathing and gasping for breath. You might not know you have it its often noticed by a partner. Visit your GP if you think you might have OSA as it can be treated.;

Find out more from NHS Choices.

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How Does Sleep Apnea Treatment Affect Blood Pressure

There are a number of treatment options for OSA. Treatment not only improves sleep quality but could also help manage hypertension. The most common and effective treatment is called continuous positive airway pressure .

CPAP treatment involves wearing a facemask attached to a machine that pumps air into the lungs at night. It works by preventing the airway from collapsing, which improves sleep quality in people affected by OSA. Studies investigating the effects of CPAP in patients with hypertension and OSA have shown that treatment with CPAP lowers blood pressure during the day and at night, especially in patients with severe OSA. CPAP also reduces catecholamine levels.

Some patients have a hard time adjusting to the CPAP facemask at night. Consistent, proper use of CPAP is important in order to effectively manage OSA and hypertension. Mouthpieces are one alternative to CPAP and are designed to help maintain an open airway during sleep. Research is needed to determine if mouthpieces also lower blood pressure in people who experience high blood pressure and OSA. Certain surgical procedures are also done to treat OSA in selected patients.

Losing weight either through diet and lifestyle changes or through weight-loss surgery is another approach to managing OSA that may also lower blood pressure.

What Causes High Blood Pressure At Night

While poor sleep is associated with higher blood pressure and blood pressure spikes, it goes the other way too: people with high blood pressure may be more prone to chronic anxiety, which can in turn play a role in poor sleep. Thats why Im so serious about treating not just the body but also the mind, and urge clients to get their racing thoughts under control by using a scientifically designed cooling headband like Ebb Precision Cool to relax at night.

But having high blood pressure only at night, or experiencing high blood pressure spikes at night could point to something more specific. High blood pressure at night, many experts believe, points to signs of a specific sleep disorder.

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How Sleep Impacts Blood Pressure

High-quality sleep is essential to good health, and that’s 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 night’s 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 body’s sleep schedule and often leads to sleep deprivation on Sunday nights.

What Does Sleep Apnea Do To Your Heart

Does sleep apnea affect blood pressure?

Sleep apnea puts incredible stress on the body, depriving it of oxygen for ten to 20 seconds at a time, as many as 20 times an hour, all night long.

When the brain is deprived of oxygen, the blood vessels respond dramatically.

  • Blood vessels constrict: This increases the flow of oxygen to the brain and heart
  • Blood pressure increases: The body needs more oxygen, and the increased blood pressure helps to supply it

If these two things occurred only during apneic episodes when breathing stopped, then the body might have few lasting effects. But the body does not stop reacting in this way when the sleeper wakes. The extra adrenaline released during the night to stimulate breathing continues to be released during the day. This adrenaline continues to affect how the heart works.

The cardiovascular system remembers oxidative stress during the day and overcompensates. As a result, inflammation in the body increases , heart rate increases, and atrial walls thicken. Because of this, people with sleep apnea have increased rates of atrial fibrillation and heart failure.

Whether sleepers have obstructive sleep apnea, central sleep apnea, or complex sleep apnea, these symptoms are taxing to the body. Sleep apnea and blood pressure are closely linked, and this can affect the function of your heart.

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Screen Dreams Or Nightmares

Another issue affecting our sleep in recent years is the prevalance of brightly lit screens in our lives computers, laptops, tablets, smartphones, etc.

Light is what synchronises our body clock, so light at night can disrupt our natural sleep cycle. The problem is that the type of light that our electronic devices emit is exactly the kind of light that will disrupt our body clock. Energy-efficient light bulbs can have a similar effect.

According to Prof Charles Czeisler, from Harvard University, Light exposure, especially short wavelength blue-ish light in the evening, will reset our circadian rhythms to a later hour, postponing the release of the sleep-promoting hormone melatonin and making it more difficult for us to get up in the morning.

Its a big concern that were being exposed to much more light, sleeping less and, as a consequence, may suffer from many chronic diseases.

Silent Killer Health Risks

Results indicate that nighttime systolic blood pressure was a significant, independent risk factor for cardiovascular events, said Dr. Kazuomi Kario, the lead author of the study and a professor of cardiovascular medicine at Jichi Medical University in Tochigi, Japan.

The study highlights the importance of including nighttime blood pressure monitoring in patient-management strategies and will hopefully encourage physicians to ensure that antihypertensive therapy is effectively lowering blood pressure throughout the 24-hour dosing period.

For the study, Japanese researchers studied 6,359 people, using wearable monitors to measure both daytime and nighttime blood pressure.

The participants all had at least one cardiovascular risk factor, and most were taking medication to control their blood pressure. However, none had symptomatic cardiovascular disease when the study started.

During 2-year to 7-year follow-ups of the participants, researchers said they found those who had nighttime systolic blood pressure that was 20 millimeters of mercury above their daytime systolic reading were significantly more likely to experience atherosclerotic cardiovascular disease and heart failure.

Overall, study participants experienced a total of 306 cardiovascular events, including 119 strokes, 99 diagnoses of coronary artery disease, and 88 diagnoses of heart failure.

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Association Of Loss Of Sleep & High Blood Pressure & Heart Disease

Home ยป 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.

What Is The Connection Between Sleep Apnea And High Blood Pressure

Sky-High Blood Pressure and Can’t Sleep For Sh*t!!

Sleep apnea, or obstructive sleep disorder, causes a reduction of airflow while you sleep; the most tell tale sign is snoring, as well as gasping for air, waking up frequently, and chronic daytimefatigue.

A national multi sleep study of over 6,000 men and women, conducted through the John Hopkins School of Public Health found a correlation between high blood pressure and sleep apnea. While more severe sleep apnea, with over 30 lapses in breathing, presents the highest risk, this sweeping study found that even modest sleep apnea is associated with an increased risk of high blood pressure.

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Establish A Regular Sleep Routine

Whether your blood pressure spikes are caused by lack of sleep or just worsened, nows the time to commit to a regular routine and proper sleep hygiene. Start by finding your optimal time to wake and go to bed with my chronotype quiz. Then, make sure to unwind at the end of the dayI recommend an early evening cup of soothing herbal Pique tea, and time to reflect by journaling,my favorite journal is the Best Self Journal.

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