Tennova Healthcare Recommends Hitting the Proper Sleep Target for Better Heart Health

1/30/2018

You may already appreciate the value of a good night’s sleep. After all, who wants to fall asleep during a much-anticipated lunch date or that important 3 p.m. conference call? However, Tennova Healthcare reports one of the best reasons to consistently pursue the right amount of quality sleep is the impact it can have on your heart health.

“In the last 50 years, sleep duration has decreased an average of two hours per night for adults in the United States,” said Dewey McWhirter, M.D., a sleep medicine physician and medical director of the Tennova Sleep Centers at North Knoxville Medical Center, Turkey Creek Medical Center and Newport Medical Center. “During that same period, medical research has proven that poor sleep habits definitively correlate to an increased risk of heart disease.”

A European study published in 2011, for example, involved the sleep patterns of nearly 475,000 people. The results indicated that short sleepers—defined as those who sleep less than six hours per night—had a 48 percent higher risk of premature death from coronary heart disease, and a 15 percent greater risk of a stroke when compared to those who slept six to eight hours per night.

But too much sleep is not much better. The study revealed that long sleepers—those who sleep an average of nine or more hours per night—showed a 38 percent increased risk of developing or dying from coronary heart disease, and a 65 percent higher risk of stroke than those who regularly got between six and eight hours rest each night.

Experts say that while a lack of sleep doesn’t necessarily cause heart disease, insufficient sleep can increase the associated risk factors. For example, studies have shown a link between shortened sleep cycles and increased coronary artery calcification, a predictor of subsequent coronary artery disease. Similarly, studies reveal that shorter sleep is also tied to elevated blood pressure.

“For most people, blood pressure drops during sleep,” Dr. McWhirter said. “It’s possible that these abbreviated sleep cycles are not long enough to allow for that valuable dip in blood pressure.”

There are also some indirect factors aligning sleep patterns with heart health. For instance, a lack of sleep can increase insulin resistance, a risk factor for the development of Type 2 diabetes and heart disease; and C-reactive protein, a marker of inflammation that has been shown to be predictive of cardiovascular disease. Reduced sleep also interferes with appetite regulation, often resulting in overeating or poor food choices.

“The effect of sleep on the heart is a relatively new area of study, and drawing direct correlations is difficult—even for experts,” Dr. McWhirter said. “Nonetheless, enough research has been compiled to safely assert this: Getting less than six hours of sleep per night on a regular basis is not a good idea.”

Here are some tips to help you get a better night’s sleep:

• Exercise regularly, but not right before bed. Try to get at least 30 minutes of physical activity on most days, but avoid any rigorous exercise within three hours of bedtime.
• Switch to decaf. Studies show there are benefits to be derived from drinking coffee, but after 3 p.m. consider switching to water or decaffeinated beverages. You may be surprised how impactful that post-dinner cup of coffee can be on a good night’s rest.
• Establish a routine. Give your brain a chance to move into sleep mode. Switch off the TV or video games at least two hours before bed. Consider a 10-minute meditation practice just before climbing into bed, or a low-key yoga program especially designed for evening relaxation. These will not only help you fall asleep, but will ensure a higher quality of sleep through the night.
• Avoid sleep medicines. Medication designed to induce rapid or deep sleep may have value in the short-term, but can do tremendous damage to your long-term sleep habits. Additionally, recent studies have shown that even the occasional use of sleep aids a couple of times per month can elevate the risk of premature death.
• Address sleep apnea. If you suffer from sleep apnea or excessive snoring, do not underestimate its impact on your health or your heart. Treatments for both conditions have seen major advances over the past decade, and are now more convenient and effective in restoring sleep and proper breathing.

“Sleep is one of the most significant and underrated aspects of our overall health and longevity,” Dr. McWhirter said. “It’s also one of the easiest things to fix with some modest lifestyle modifications.”

Tennova Sleep Centers provide comprehensive sleep disorder diagnosis and treatment. From sleep apnea to restless legs syndrome, the team at Tennova Sleep Centers can help you find a better night’s sleep.

For more information or to find a qualified sleep medicine physician, call 1-855-TENNOVA (836-6682).

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