On average, adults need at least seven hours of sleep each day, yet statistics show that anywhere from 28 to 44 percent of American adults don’t get enough. Unfortunately, research has shown that the less sleep you get, the greater risk you have of developing high blood pressure.
Your blood pressure directly responds to sleep loss, along with several other negative side effects. A 2010 study conducted among 538 middle-aged adults found that sleep deprivation was a reliable predictor of increased blood pressure levels. Results of this study remained consistent even after being adjusted for sex, age, race and presence of high blood pressure medication. In all of these cases, shortened sleep and poor sleep quality contributed to the increase in blood pressure readings.
Without enough sleep, the brain is unable to function properly and becomes more sensitive to negative thoughts and feelings. This situation causes an increase in stress hormones, like cortisol, that naturally cause a rise in blood pressure.
Common Causes of Sleep Deprivation
There is no single cause of sleep deprivation, but rather a number of interacting factors. Some of the most prevalent include:
Stress: Stress is a contributing factor to both sleep loss and high blood pressure. Stress can come from any number of sources.
Poor sleep habits: A person’s sleep cycle is highly responsive to environmental conditions and personal behaviors. Irregular bedtime, late-night meals and nighttime use of electronics all contribute to poor sleep habits and interfere with the release of sleep hormones, delaying the sleep cycle.
Undiagnosed sleep disorders: While there are many sleep disorders that go untreated and undiagnosed, sleep apnea has shown a particularly close connection to high blood pressure. Sleep apnea causes oxygen levels to fluctuate throughout the night, putting a higher strain on the cardiovascular system.
How to Improve Your Sleep
Simple life changes in your habits and sleep environment can positively impact your sleep. Here are some tips:
Set a bedtime: The human body is built to run on predictable routines. Setting a regular bedtime allows the brain to adjust the release of sleep hormones to fit your schedule.
Develop a stress-relieving bedtime routine: Reduced stress levels can help you fall asleep and stay asleep longer. Set a consistent bedtime routine and practice it to relax before lying down for the night.
Exercise regularly: Exercise benefits your sleep and blood pressure by improving heart health while also helping to regulate weight, yet another contributor to high blood pressure. Exercise also prepares the body for sleep by tiring the mind and muscles.
Eating healthy and smart: A well-balanced diet consisting of fresh fruits, vegetables and lean meats are party of a healthy diet, but it’s not just about what you eat, but when you eat it. Meal timing contributes to the regularity of your sleep cycle, so trying to eat evenly spaced meals at roughly the same times each day greatly helps your body develop a routine.
Sleep isn’t a luxury, but a necessity. Getting a good night’s sleep goes hand in hand with a healthy diet and regular exercise to control blood pressure. It might take time to make the necessary changes to improve your sleep and lower blood pressure, but the health benefits are worth it.
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