Did you know that sleepless nights may not only be ruining your mood? In fact, it turns out that your habit of sleeping too little may be quietly increasing your risk of high blood pressure.

high blood pressure

Let’s talk a little bit about blood pressure. What number does the doctor always take? This is a measure of the force with which blood pushes against the artery walls.

High blood pressure, also known as high blood pressure, is like a lot of water flowing through a hose, putting a dangerous strain on your entire cardiovascular system.

Sadly, high blood pressure often has no outward symptoms at all until it causes serious problems such as heart disease, stroke, and kidney damage. That’s why it’s so important to be aware of your risk factors.

sleep and blood pressure

So where does sleep fit in? A new large-scale study of data from more than 1 million people reveals a troubling pattern: the less you sleep, the more likely you are to develop high blood pressure over time.

“According to the latest data, the less you sleep, that is, less than seven hours a day, the more likely you are to develop high blood pressure in the future,” said Dr. Kaveh Hosseini, assistant professor of cardiology at Tehran Heart Hospital. Stated. center in Iran and the principal investigator of the study.

Researchers found that sleeping less than seven hours a night was associated with a significantly increased risk, and the risk increased even more for people who averaged less than five hours of sleep.

but why?

Scientists are still figuring out the exact reasons behind this association, but potential causes include:

• hormonal chaos: Skipping your sleep can disrupt the balance of your body’s stress hormones, which can constrict your blood vessels and increase your blood pressure.
• inflammatory overload: Chronic sleep deprivation can increase inflammation throughout the body and stress the circulatory system.
• unhealthy habits: People who are sleep deprived are more likely to overeat, be less active, and rely on alcohol to relax. All these factors are associated with high blood pressure.
• Sleeping disorder: Obstructive sleep apnea, which disrupts breathing throughout the night, can put a huge strain on the cardiovascular system.

Are women at higher risk for blood pressure?

Interestingly, women who get less than seven hours of sleep each night appear to be at even higher risk of developing high blood pressure than men. “Women seem to be at greater risk if they get too little sleep,” Hosseini says.

“While this difference is statistically significant, it is unclear whether it is clinically significant and requires further study. What we are actually seeing is a lack of good sleep patterns. and may increase your risk of high blood pressure, which we know can lead to heart disease and stroke.”

Debunking sleep myths

Let’s clear up some common misconceptions about sleep and blood pressure.

Myth: Can’t you catch up on lost sleep over the weekend?

not much. While extra rest may help temporarily, it cannot reverse the long-term effects of chronic sleep deprivation.

Consistently shortening your sleep time during the week creates a sleep debt that can’t be fully repaid by snoozing on the weekends.

Disturbances in your body clock can reduce the quality of your sleep and make the problem worse.

Myth: Is it normal to have slightly higher blood pressure as we get older?

Blood pressure tends to increase with age, but it is not inevitable. Maintaining healthy habits like good sleep can make a big difference.

Regardless of your age, lifestyle factors such as a balanced diet, regular exercise, and enough sleep are key to managing your blood pressure levels.

Myth: Do naps count toward the total amount of sleep you need?

Napping is a great way to recharge your batteries, especially if you haven’t gotten enough sleep at night. However, it should not be seen as a complete replacement for a continuous night’s sleep.

The quality of your night’s sleep plays an important role in your overall health, including blood pressure management. Napping too long or napping too late can disrupt your night’s sleep.

Myth: Is it only the quantity of sleep that matters, not the quality?

Quality is just as important as quantity. Poor quality sleep, even if you spend long hours in bed, can lead to health problems similar to those caused by not getting enough sleep.

Factors that affect sleep quality include your sleep environment, going to bed and waking up at consistent times, and avoiding stimulants before bed.

Quality sleep means getting through all stages of sleep, including deep sleep, when your body is best rested.

Myth: If you don’t feel tired, you must be getting enough sleep, right?

necessarily. Some people don’t feel tired even when they don’t get enough sleep. This does not mean that the body does not feel the effects.

Chronic sleep deprivation can leave you feeling constantly fatigued, but you may not even realize it because it has become your new normal.

Additionally, regardless of the presence or absence of fatigue, health effects such as increased blood pressure are also possible.

Real world impact

Although it may seem abstract, high blood pressure has very real effects. Over time, the following may occur:

• heart attack: High blood pressure damages your arteries and makes them more likely to become clogged.
• stroke: Similar damage can occur in the arteries leading to the brain.
• kidney failure: The kidneys are highly dependent on healthy blood flow.

beyond sleep time

Although sleep plays an important role, it is only one piece of the blood pressure puzzle. Other important factors that go hand in hand with sleep include:

• diet: A heart-healthy diet rich in fruits, vegetables, and whole grains can help. Excess salt is a major culprit.
• exercise: Regular physical activity strengthens the heart and blood vessels.
• stress management: Chronic stress can keep your blood pressure elevated.

What can you do?

• prioritize sleep: Make those 7-8 hours a non-negotiable part of your health routine.
• good sleep hygiene: Darken your room, cool the temperature, take off screens before bed – you know the hard part.
• please consult your doctor: Don’t ignore it, especially if you have trouble sleeping, unexplained fatigue, or other risk factors for high blood pressure. Your doctor can help pinpoint the problem and recommend the best course of action.

It’s never too late to make changes for your heart health. First, understand your risk factors and make sleep your top priority.

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