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What Side To Sleep On With High Blood Pressure

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How To Get A Good Nights Sleep

Your asleep blood pressure is the blood pressure that MATTERS

So what can you do? Well, one of the most important things is to establish a regular rhythm as to when you go to bed and get up. This helps your body regulate itself effectively, and get into a good sleeping pattern.

Another thing is to look at your sleeping conditions. Having your room well-aired, and not too hot or too cold, and as dark as possible, and of course quiet, all go a long way to helping you settle into deep sleep once you do fall asleep.

You can also take a look at how you spend your evening, particularly the last hour or two before bed. Avoid alcohol, nicotine , and big meals too close to bedtime as these can keep you up or lead to unsettled sleep. A cup of relaxing herbal tea can help you unwind instead. And it can be helpful to get into a nice routine before, or as, you get ready for bed, to help you gradually switch off from your concerns and get in the mood for sleep.

And last, but absolutely not least turn off your laptops, smartphones, iPads etc., well before you go to bed most scientists recommend having at least one hour before bed thats screen-free. As one scientist, Dr Lipman, puts it, have an electronic sundown. Youll probably find this makes it easier for your mind to wind down before bed as well.

And your body will certainly thank you.

For more details on sleeping well for lower blood pressure, check out our short Kindle eBook here:

Sleepless Nights Linked To High Blood Pressure

Date:
University of Arizona
Summary:
A bad night’s sleep may result in a spike in blood pressure that night and the following day, according to new research led by the University of Arizona. The study, to be published in Psychosomatic Medicine, offers one possible explanation for why sleep problems have been shown to increase the risk of heart attack, stroke and even death from cardiovascular disease.

A bad night’s sleep may result in a spike in blood pressure that night and the following day, according to new research led by the University of Arizona.

The study, to be published in the journal Psychosomatic Medicine, offers one possible explanation for why sleep problems have been shown to increase the risk of heart attack, stroke and even death from cardiovascular disease.

The link between poor sleep and cardiovascular health problems is increasingly well-established in scientific literature, but the reason for the relationship is less understood.

Researchers set out to learn more about the connection in a study of 300 men and women, ages 21 to 70, with no history of heart problems. Participants wore portable blood pressure cuffs for two consecutive days. The cuffs randomly took participants’ blood pressure during 45-minute intervals throughout each day and also overnight.

At night, participants wore actigraphy monitors — wristwatch-like devices that measure movement — to help determine their “sleep efficiency,” or the amount of time in bed spent sleeping soundly.

How You Should Sleep If Youve Had Heart Failure

If youve had heart failure, you should speak with your doctor about any sleeping positions that you should avoid.

Sleeping on your right side may be the best option for people with heart failure. Although some people think sleeping on your right side could restrict blood flow back to the heart, theres not enough evidence to prove that its harmful.

If you dont have sleep apnea or any breathing problems, sleeping on your back may also an option for you.

A 2015 study examined the effects of lying face-up in participants with stable chronic heart failure. The researchers found that lying face up was associated with poorer blood oxygenation, respiratory mechanics, and blood movement compared to sitting.

Sleeping on your stomach may alleviate sleep apnea and snoring, but can also cause neck or back pain. Untreated sleep apnea is associated with an increased risk of heart failure , and many people deal with both.

If you have an implantable cardioverter defibrillator , you may find it more comfortable to sleep on the opposite side that its implanted. Most of ICDs are located on the left side.

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How Is Sleep Apnea Diagnosed

If your doctor determines that you have symptoms suggestive of sleep apnea, you may be asked to have a sleep evaluation with a sleep specialist or may order an overnight sleep study to objectively evaluate for sleep apnea.

  • Testing includes an overnight sleep study called a polysomnogram . A PSG is performed in a sleep laboratory under the direct supervision of a trained technologist. During the test, a variety of body functions, such as the electrical activity of the brain, eye movements, muscle activity, heart rate, breathing patterns, air flow, and blood oxygen levels are recorded at night during sleep. After the study is completed, the number of times breathing is impaired during sleep is tallied and the severity of the sleep apnea is graded.
  • For adults, a Home Sleep Test can sometimes be performed instead. This is a modified type of sleep study that can be done in the comfort of home. It records fewer body functions than PSG, including airflow, breathing effort, blood oxygen levels and snoring to confirm a diagnosis of moderate to severe obstructive sleep apnea.

An HST is not appropriate to be used as a screening tool for patients without symptoms. Its not used for patients with significant medical problems . Its also not used for patients who have other sleep disorders in addition to the suspected obstructive sleep apnea.

How Much Should I Take

Study Signals Way to Block Sleep Apnea

Because of its ability to promote sleep, melatonin should be taken before bedtime. Doctoroz.com recommends taking 0.3 to 1 milligram of melatonin an hour and a half before bedtime. The website warns that taking too much melatonin — more than 1 milligram — may have an adverse effect and end up disrupting your sleep cycle. Lack of sleep may in turn raise your blood pressure according to the American Heart Association.

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What Is The Connection Between Sleep Apnea And High Blood Pressure

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.

Which Side: Right Or Left

Both sides are not equal when it comes to side sleeping, mainly because your body is not symmetrical.

We recommend sleeping on the right side since it may be the key to a healthier heart. Studies suggest it reduces pressure on the heart and stabilizes your blood pressure and heart rate.

Does that mean sleeping on your left side is bad for your heart? Not necessarily, as the previously mentioned 2003 study shows.

Remember that the study examined both subjects with congestive heart failure and perfectly healthy subjects. The control subjects with healthy hearts freely slept on their left and right sides. Its just that right-side sleeping helps your heart perform better, which is excellent for anyone with a heart condition.

Pregnancy is an exception to the right side is better rule, as blood flow from the mother to the fetus improves when the mother sleeps on her left side.

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Sleep Deprivation And High Blood Pressure

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.

What does sleep have to do with high blood pressure?

Your blood pressure directly responds to sleep loss along with a whole host of negative side effects. A 2010 study conducted amongst 538 middle-aged adults found that sleep deprivation was a reliable predictor of increased blood pressure levels. The results remained consistent even after being adjusted for age, race, sex, and presence of high blood pressure medication. In these cases, both shortened sleep duration and poor sleep quality contributed to the increase in blood pressure readings.

In part, sleep deprivations effects on the mental and emotional state shed light onto the forces at work. Without enough sleep, the brain becomes more sensitive to negative thoughts and feelings, which causes an increase in stress hormones like cortisol that naturally cause a rise in blood pressure.

What are the most common causes of sleep deprivation?

Theres no single cause of sleep deprivation and usually, there are a number of interacting factors, but some of the most prevalent include:

  • Stress
  • Poor Sleep Habits
  • Undiagnosed Sleep Disorders

As Per A New Study Using Sleeping Pills On A Regular Basis Can Impact Blood Pressure In Older Adults Here Are Some Side Effects And Health Risks Associated With Prescription Pills

Bad Sleep Cause High Blood Pressure

New Delhi: Recent surveys have shown that about 90 per cent of Indians are sleep-deprived, increasing the risk of several chronic diseases. Perhaps, you may be one of them and if youre considering taking sleeping pills to get much-needed rest, you would want to read this first. Sleeping pills can be effective when it comes to ending your sleep problems in the short term, however, they can have serious side effects which may vary depending on the types of drug, dosage, etc. As per a new study, using sleeping pills on a regular basis can impact blood pressure in older adults.

Sleeping pills may be sedatives or hypnotics and come in different forms. People can also opt for natural, prescription, or over-the-counter pills. Here are some side effects and risk of using sleeping pills.

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What Is The Relationship Between Sleep Apnea And Blood Pressure

Of the two types of sleep apnea, only OSA is linked to high blood pressure. CSA isnt a known cause of hypertension, but it develops in 30 to 50% of people with heart failure.

The prevalence of OSA is estimated to be between 4 and 7% of the general population, but it affects 30 to 40% of people with hypertension. Of people diagnosed with OSA, it is estimated that around half also have high blood pressure.

In healthy individuals, blood pressure naturally lowers by between 10 and 20% at night, a phenomenon that is sometimes referred to as blood pressure dipping. People with severe OSA experience blood pressure dips of less than 10%, which indicates a nondipping blood pressure pattern.

People who have nondipping blood pressure at night face an increased risk for cardiovascular issues. Additionally, many patients with OSA experience a sudden and pronounced elevation of their blood pressure when they wake up in the morning. This morning surge is another factor that may increase risk for cardiovascular disease. Moderate to severe OSA increases all-cause and cardiovascular mortality.

OSA doesnt only affect blood pressure at night. Studies show that daytime blood pressure levels also increase with sleep apnea severity.

What Is Considered High Blood Pressure For Older Adults

Recent updates to guidelines from the American Heart Association and the American College of Cardiology changed the definition of high blood pressure or hypertension for most people. High blood pressure is now generally defined as 130 or higher for the first number, or 80 or higher for the second number . However, there are important considerations for older adults in deciding whether to start treatment for high blood pressure, including other health conditions and overall fitness. If your blood pressure is above 130/80, your doctor will evaluate your health to determine what treatment is needed to balance risks and benefits in your particular situation.

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Osa And Resistant Hypertension

OSA is common in patients with resistant hypertension, which is defined as BP that remains uncontrolled with three or more medications. In a prospective evaluation of 41 patients with resistant hypertension, Logan et al found that 96% of the men and 65% of the women had significant OSA . In 71 consecutive subjects referred to the hypertension clinic at the University of Alabama at Birmingham for resistant hypertension, we found that 90% of the men and 77% of the women had OSA . As OSA severity increases, there is an increased need for additional BP medications that is, the more severe the OSA, the less likely BP is controlled with pharmacologic therapy.- A prospective, but uncontrolled CPAP trial demonstrated that CPAP use can have substantial antihypertensive benefit in patients with resistant hypertension. Logan et al reported that CPAP use after 2-month follow-up in 11 patients with resistant hypertension lowered nighttime systolic BP by 14.4±4.4 mm Hg and diastolic BP by 7.8±3.0 mm Hg.

Sleep And Nocturnal Bp

High blood pressure: Having this sleeping disorder means a ...

During normal sleep, there is a decrease in BP relative to wakefulness. This decrease is referred to as nocturnal dipping and partly is attributable to decreases in sympathetic output. Although arbitrary, a decrease of 10% to 20% in mean nocturnal BP compared with mean daytime BP is considered normal. Conversely, an absence of nocturnal dipping, or nondipping, is designated as a < 10% decrease in nocturnal BP.

Lack or diminished nocturnal dipping of BP is a strong, independent predictor of cardiovascular risk. The Ohasama study noted that on average, each 5% deficiency in the normal decline in nocturnal BP was associated with an approximately 20% greater risk in cardiovascular mortality. Other studies have confirmed this finding.- Many diseases are associated with diminished or absence of nocturnal dipping, including most secondary causes of hypertension, chronic kidney disease, diabetes, older age, resistant hypertension, and obstructive sleep apnea .

Taken together, these results demonstrate that even small changes in BP, especially nocturnal BP, can alter cardiovascular risk significantly. Accordingly, disease processes related to sleep that may affect BP have the potential to alter cardiovascular morbidity and mortality substantially.

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Which Is The Best Sleeping Position

Your sleep posture plays a significant role in your sleep quality. If you are having trouble sleeping it might be time for you to switch it up. Modifying your sleep position will ensure your body is getting what it needs.

Do you sleep on your back, or on your side? Or do you prefer sleeping on your stomach? Do you want to know which is the best sleeping position?

Here is the rundown on the most popular sleeping positions and how to get the best out of them to improve your quality of sleep and back health.

A Few Things To Know About Sleep And Your Health

Youve gone in for your routine physical examination, and youre told what millions of Americans have already been told: You have high blood pressure. But, like many Americans, you may not be aware of the truth behind the powerful connection between blood pressure spikes and the quality of your sleep.

The truth is that lack of sleep can cause high blood pressure sleep apnea may play a role and you should know what might be behind a sudden spike of high blood pressure at night.

How Dangerous Is High Blood Pressure?

High blood pressure, also known as hypertension, is classified as Stage One or Stage Two. Stage One hypertension is a reading of 130/80 mm Hg or above, while Stage Two has readings of 140/90 mm Hg or above. Anything exceeding 180/120mm is considered a medical emergency.

If youve been diagnosed with hypertension, or youve just experienced a sudden spike in blood pressure, youre far from alone. In fact, according to the CDC, 45 percent of adults in the United States experience high blood pressure, and only a quarter of those have their blood pressure properly being treated.

Blood pressure can have a dramatic impact on your health, especially if you have chronic hypertensionbut even sudden spikes in high blood pressure can contribute to the following.

Can Lack of Sleep Cause High Blood Pressure?

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Can Sleep Deprivation Cause High Blood Pressure

According to the studies performed by the researches over at mayo clinic, blood pressure has a circular pattern throughout the day that can be subject to change due to factors like stress and tobacco use. One of the researchers foundlings was established by testing eight healthy and normal weight participants of varying ages. They were split into two groups, and after a four day acclimation period for the following nine nights, one of the groups got to sleep four hours, while the other got to sleep the full nine hours. Following these nights came three days of recovery. Through the entirety of this experiment, the blood pressure of the subjects was being monitored 24 hours a day. What there is to take away from this is that deprivation of sleep can disrupt the natural cycle of blood pressure, which in order leading to the risks aforementioned above. This same research also confirms the suspicion that sleep apnea contributes to high blood pressure for the reasons above.

This effect can be more prevalent in women as studies have shown that one out of three people in the US do not get enough sleep, with the majority being females. This is estimated that it has to do with the constant hormonal changes going on inside the female body plus the stress induced by the nature of their everyday lives. This percentage has been increasing over the past few years which can be directly related to the increase of heart-related disorders as well.

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