The Link Between Sleep Deprivation and Hypertension
Spending hours looking at a screen has become a common habit in today’s society. Whether it’s studying, checking social media, or working, we find ourselves staring at screens for most of the day. However, compromising on sleep to accommodate these activities can have a detrimental effect on our blood pressure levels. According to the National Institutes of Health, around 33 percent of the urban population and 25 percent of rural Indians suffer from hypertension. Let’s explore the connection between sleep deprivation and hypertension.
How does sleep deprivation cause hypertension?
Sleep deprivation has long been associated with various health issues, including hypertension. Studies have shown a direct link between lack of sleep and high blood pressure. Research published in the American Journal of Hypertension revealed that inadequate sleep can increase blood pressure levels and raise the risk of heart disease. When you don’t get enough quality sleep, your body produces more stress hormones like cortisol, which in turn increases blood pressure. Lack of sleep also disrupts the normal functioning of blood vessels, making them less elastic and more prone to constriction. This compromises blood flow, causing the heart to work harder to pump oxygenated blood throughout the body.
To keep your blood pressure levels in check without medication, it is important to improve your sleep patterns. During deep sleep, your body repairs damaged blood vessels and regulates hormonal balance. Prioritizing regular and adequate sleep can potentially reduce the risk of developing hypertension and alleviate associated symptoms.
Tips for Getting Proper Sleep at Night
If sleep deprivation is an issue for you and you want to maintain healthy blood pressure levels, here are some tips to improve your sleep patterns:
- Establish a good sleep routine: Create a relaxing routine before bed to signal your body to relax and prepare for sleep.
- Avoid scrolling through social media: Spending long hours on screens disrupts sleeping patterns. Engage in activities that promote relaxation, such as reading a book, practicing meditation or deep breathing exercises, or taking a warm bath.
- Set the environment right: Ensure your bedroom is dark, quiet, and cool. Consider using blackout curtains, earplugs, or a white noise machine to minimize external disturbances.
- Get regular exercise: Engage in at least 30 minutes of moderate-intensity exercise during the day. Avoid exercising too close to bedtime as it can stimulate your body and make it difficult to fall asleep quickly.
- Avoid caffeine intake before bedtime: Try to avoid consuming caffeine after 3 pm if you have sleep issues. Instead, go for an evening walk with loved ones and focus on positive thoughts.
Recognize that lack of sleep can lead to hypertension, making it important to establish healthy sleeping habits as part of overall heart health maintenance.
