Sleep plays an important role in our lives. Lack of sleep can lead to serious health conditions, such as high blood pressure and heart complications. If you are not getting enough sleep, it is time to make sleep a priority.
Good sleep is not a luxury; it is essential to promote good health. Most adults need at least eight hours of sleep each night for their bodies to repair themselves and function properly. While one or two nights of poor sleep may not have a long-term impact, not getting enough sleep over time can lead to serious health conditions or worsen existing conditions.
Adults who sleep less than seven hours each night are at risk of serious health conditions over time, such as depression, heart attack, and stroke. It is important to note that long-term sleep deprivation can cause high blood pressure at any age.
Most people think that their bodies are most relaxed at night when they are sleeping. However, this is not always true. Some people experience a sudden increase in blood pressure while they are sleeping. This is a condition called nocturnal hypertension, and people with this condition are at increased risk of cardiac arrest and other forms of heart disease.
It is important to note that anyone can experience nocturnal hypertension, even people who have completely normal blood pressure during the day.
If your blood pressure is high at night, try these strategies to control it:
- Take your blood pressure medication before bed. This will help improve your blood pressure at night and the next day.
- Improve your sleep habits. Try to wake up and go to bed at the same time every day.
- Avoid drinking alcohol or caffeine right before bed. Drinking too much alcohol can increase your blood pressure, so it is important to enjoy it in moderation.
- Exercise early in the day, rather than late in the evening.
- Avoid blue light from your electronic devices right before bed.
- Control other conditions that can increase your risk of high blood pressure at night, such as kidney problems and diabetes.
Most importantly, since high blood pressure at night is not easy to diagnose, always check your blood pressure regularly.
Can lack of sleep cause high blood pressure?
As mentioned, chronic lack of sleep can lead to high blood pressure. Many sleep problems can lead to high blood pressure.
The most common problems are:
- Insomnia: This condition makes it difficult to fall asleep and stay asleep, and can lead to high blood pressure.
- Restless legs syndrome (RLS): There is a correlation between RLS and high blood pressure. Restless legs syndrome is a condition characterized by uncontrollable movements of the legs. RLS seems to get worse at night before bed. This can cause depression and lead to insomnia, which in turn increases blood pressure.
- Obstructive sleep apnea (OSA): OSA is a sleep disorder that causes sudden and repeated stops in breathing during sleep. This condition can cause high blood pressure if left unchecked.
- Lack of sleep: This condition occurs when you sleep less than six hours a night and increases your risk of high blood pressure.
Although the link between these sleep problems and high blood pressure is not yet completely clear, it is possible that lack of sleep or a sleep disorder like sleep apnea can cause blood pressure to spike.
What can people with high blood pressure do to sleep better?
While there is no one-size-fits-all solution, the following strategies may help those struggling with high blood pressure sleep better:
Use relaxation strategies: If heart problems are making you anxious, they can leave your mind racing just when you want to sleep. To put yourself in a relaxed state, you can practice:
- Deep breathing techniques
- Yoga
- Mindfulness meditation
- Gentle stretching
These relaxation strategies help your body get rid of the stress hormones adrenaline and cortisol by slowing your breathing and heart rate.
Create a sleep-friendly environment: Your sleep environment can be a major factor in whether you sleep well or not. Sleep on a comfortable mattress and pillow. Keep your room at a comfortable temperature and make sure it is as dark and quiet as possible.
