For most grown-ups, the right amount of sleep usually lies between 7 and 9 hours every night. It’s like a comfortable average. This is not a super strict rule that everyone must follow exactly. Everyone’s sleep schedule can vary. However, some people can feel great after 6 hours of sleep, and on the other hand, others may need 9.5 hours of sleep to feel their best.
When you regularly get less than 7 hours or more than 9 hours, your heart starts to notice. The right amount of rest can help your heart stay healthy and strong for many years to come.
You should pay attention to how many hours you clock each night. It’s about giving your recovery time to your body so that it can recharge. This balanced approach not only helps your heart stay healthy but also maintains your overall well-being.
Undersleeping: When You Don’t Get Enough Amount of Sleep
Undersleeping is the most common problem that everyone is facing in this busy world. Many people think that they can sleep later or that sleep is just like a luxury we can cut back on. However, your body sees it differently.
As per the research, more than 60,000 young people are suffering from various heart diseases due to less lack of sleep.
What do these stress hormones do to your heart?
- Higher Blood Pressure: This is the most immediate effect that can increase your blood pressure level. This is the resting period of your cardiovascular system. But when you don’t get enough sleep then your blood pressure level stays high and puts the extra strain on your arteries and heart.
- Inflammation in Your Body: Chronic inflammation can be dangerous for your health. Inflammation is getting spread in your blood vessels when you lack sleep. This makes it harder for blood to flow smoothly and can increase the amount of plaque in your arteries, a process called atherosclerosis.
- Weight Gain and Diabetes Risk: Lack of sleep can make you feel tired, and you are more likely to crave unhealthy foods. Being overweight or obese can cause extra strain on your heart. Plus, lack of sleep can mess with your body’s ability to maintain its sugar level.
- Weakened Immune System: It can affect your immune system. Sometimes it can put extra stress on your heart, especially during several illnesses. You may feel inactive or lazy throughout the day.
- Higher Heart Rate: Your heart has to work harder than it should. Even if you are just sitting down, relaxing, or doing nothing, your heart might be beating faster than normal. This is called a higher heart rate. Your heart also needs rest to stay strong and healthy.
Oversleeping: When You Get Too Much Sleep
If you are regularly getting more than 9 -10 hours of sleep, then your body can be connected to various heart problems. Excessive sleep comes with various health issues.
- Underlying health issues: If someone is sleeping more than they should, it could be a red flag that they have health issues they don’t even know about yet. You may feel depressed and sad, which can make you want to sleep more. Even a sleep problem where they stop breathing for short moments while asleep.
- More Time Being Inactive: If you sleep for a long time, that means you are spending less time being physically active. As you know, physical activities play a great role in heart health. And all we know is that moving your body is super important for a healthy body. It can lead to weight gain, high blood pressure, and a heart attack.
- Inflammation and Stress: Some studies suggest that too much sleep can lead to internal irritation. If you are sleeping for long hours every day, it might mess with your body rhythm.
- Diabetes Risk: Sleeping for super long hours has also been linked to a higher chance of getting Type 2 diabetes. In this condition, your body is not able to handle sugar. Sleeping is not about taking rest or napping; it deeply affects how your body utilizes energy and helps to process food.
- Depression Link: When you sleep for a very long time, you may feel low or sad. This is often a sign of depression. We all know that depression is not good for your health; it can cause extra stress on your body and your heart over time.
How Good Sleep Helps Your Heart Stay Strong?
Getting the right amount of sleep helps your overall body in several ways:
- Reduce Stress Hormone Levels: When your body is in a rest position, it will help to calm your body’s stress response. It will prevent the constant rush of hormones like cortisol.
- Supports Healthy Weight Management: A Proper sleep cycle can help your body to balance hunger-regulating hormones. It will make it easier to maintain a healthy weight.
- Improves Blood Sugar Control: If you get enough sleep, your body starts responding to insulin in a better way. It will help to manage blood sugar levels and reduce the risk of Type 2 diabetes.
- Heart muscle recovery and Lessens Overall Heart Strain: Your heart also needs rest to repair. Good sleep provides this essential repair time, and it ensures that it remains strong and efficient.
So, What Can You Do? Easy Steps for a Heart-Healthy Sleep
- Stick to a Schedule: If you try to go to bed and wake up at the same time every single day, even on the weekends. When you want to fall asleep then it will make it easier and you will feel refreshed when you wake up.
- Creating a Relaxing Bedtime Routine: About an hour before you plan to go to bed, you should put away your phone and computer. Instead, you should do the things that make your brain calm, such as reading a book, taking a nice warm bath or shower, or doing some gentle stretches.
- Watch What You Eat and Drink before Bed: You should try to avoid heavy meals before you go to bed, as they can affect your digestive system. You should also skip caffeine, such as coffee, tea, or any energy drinks, in the late afternoon and evenings.
- Get Regular Exercise, But Not Close to Bedtime: If you do exercises during the daytime, then it will help you sleep better at night. And if you exercise too close to bed, then your body is in full energy, and this disturbs your sleeping schedule.
- Manage Stress: Stress is one of the most common reasons why people are not able to sleep well. In this situation, your whole body feels tense. You should find some techniques to keep calm, like taking a few deep breaths or spending time outdoors in nature.
- Limit Naps: It is okay if you need a nap, but remember it should be around 20 to 30 minutes. Taking long naps can make it much harder for you to sleep when the actual time comes for bed.
- Listen to Your Body: You should pay close attention to what you feel throughout the day. If you are constantly feeling tired, groggy, or unable to focus, then it signals from your body that you might not be getting enough good-quality sleep.
- Don’t Be Afraid to Talk to Your Doctor: If you have tried all these tips and you are still having problems sleeping consistently or any serious sleep problem like snoring or stopping breathing for short periods, then you should not hesitate to talk to your doctor.
Conclusion
When you consistently get too little sleep (less than 7 hours), it’s like putting your heart on constant high alert. It makes your blood pressure go up, causes more stress hormones, and makes your heart work harder than it should, even when you’re resting. This constant strain can wear it out over time and boost your risk for serious heart problems.
And surprisingly, consistently getting too much sleep (more than 9 or 10 hours) can also be a red flag. Sometimes, it points to other hidden health issues, or it just means you’re spending too much time sitting still, which we know is bad for your heart. It might even mess with your body’s internal systems in ways that cause problems like inflammation or issues with how your body handles sugar.
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