Prioritize Sleep And Improve Your Heart Health
By Akhimie Gordon
Sleep and heart disease have a complex relationship. Poor sleep quality and insufficient sleep have been associated with an increased risk of developing heart disease. On the other hand, heart disease can also lead to sleep disturbances.
Lack of sleep can have several negative effects on cardiovascular health, including:
• Elevated blood pressure: Sleep deprivation can increase blood pressure and make it more difficult for people with hypertension to manage their condition.
• Increased inflammation: Chronic sleep loss has been linked to elevated levels of inflammation, which is a known risk factor for heart disease.
• Impaired glucose metabolism: Poor sleep can disrupt glucose metabolism, leading to elevated blood sugar levels and an increased risk of type 2 diabetes, which is a risk factor for heart disease.
• Changes in hormones: Sleep deprivation has been shown to alter the levels of hormones such as cortisol and growth hormone, which can have a negative impact on heart health.
On the other hand, heart disease can cause sleep disturbances, such as sleep apnea, which is a condition in which a person stops breathing for short periods during sleep. Sleep apnea can lead to fragmented sleep, increased daytime sleepiness, and elevated blood pressure, which can further increase the risk of heart disease.
Tips To Sleep Better
• Sleep in a quiet and dark bedroom.
• Avoid eating at least 3 hours before bed.
• Bask in early morning sunlight and sunlight throughout the day
• Engage in physical activity during the day.
• Stick to a sleep schedule, even on weekends.
• Avoid hidden sleep stealers, such as alcohol and caffeine.
• Turn off electronics 1 hour before bed.
• Have a relaxation routine before bed.
• Avoid worry, anxiety, and anger. Read God’s word, pray, and trust in Him.
• Crack the window at least one inch to provide fresh air. This encourages sound, refreshing sleep, so that in the morning you have more energy. Cracking the windows also helps removes toxins from the room and increases oxygen.
Foods For Better Sleep:
• Tart Cherry Juice
• Nuts like almonds, pistachios, walnuts, and cashews
• Pumpkin seeds are rich in magnesium an important nutrient for sleep. Eat one handful 1 -2 times a day or take a good magnesium supplement.
Herbal Teas That Induce Sleep:
• Hops
• Catnip
• Valerian
• Passionflower
• Chamomile
• Lemon balm leaf is one of my favorite herbs for sleep because it not only helps you sleep better, but lowers cortisol levels and reduces stress and anxiety.
Essential Oils That Support Sleep:
• Lavender
• Chamomile
• Vetiver
• Marjoram
Relaxation Bath:
Fill the tub with hot water and 1 – 2 Cups Epsom Salt. For additional benefits add 20 drops of Lavender Essential Oil to the bath. Enjoy for 30 minutes.
In conclusion, it's important to maintain good sleep habits and to treat any sleep disorders to promote overall cardiovascular health.
Akhimie Gordon is a Master Certified Health Coach and Co-Owner of Blueprint For Good Health. She helps women prioritize self-care so they can lose weight, reduce stress, and improve their blood pressure, blood sugar, and cholesterol. She can be reached at 731-358-6126 or by visiting www.BlueprintForGoodHealth.com.
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