How Sleep Deprivation Leads to Cardiovascular Diseases
Getting sufficient sleep is pivotal to health and wellbeing. But as many as one in three adults are not getting enough sleep [1]. Insufficient sleep can lead to several health conditions, including cardiovascular disease.How does sleep deprivation affect your heart?
A lack of sleep can lead to the following cardiovascular conditions:- Hypertension. A lack of sleep can elevate our blood pressure, and even a small increase in blood pressure can, over time, increase the chances of developing heart disease [2].
- Obesity. Sleep plays a role in metabolism and hormone regulation. This means that you might find it harder to lose weight if you are sleep deprived. Also, when you are sleep deprived, you are tempted to eat higher sugar foods to try and replace the lost energy and are less likely to exercise due to general fatigue.
- Type 2 diabetes. A third of people with type 2 diabetes will be affected by a cardiovascular disease. Recent data suggests that people who sleep less than 6 hours daily have a higher risk of developing diabetes compared with those sleeping 7-8 hrs [3].
- Stress. Stress can be caused by sleep deprivation but can also be the cause of your insomnia. For example, if you are stressed about work, you might experience chronic sleeplessness, which can then increase your stress levels further. It is important to try and break this cycle and resolve the core reason for your stress.
- Practice good sleep hygiene. This means no screens before bed, no working from your bed, getting into a good nighttime routine and getting up at the same time each day.
- Consider supplements. This might be a natural remedy to help you doze off.
- Exercise. Even if you initially feel tired, exercise can help you get more sleep.
- Eat healthy food. A balanced diet containing plenty of protein and vegetables can help improve your sleep quality. You should also cut down on alcohol and caffeine consumption, as these can cause sleep problems.
Dr Reginald Liew
Senior Consultant Cardiologist
The Harley Street Heart & Vascular Centre References:
- National Heart, Lung and Blood Institute. (2022, March 24). What are sleep deprivation and deficiency. https://www.nhlbi.nih.gov/health/sleep-deprivation
- American Heart Association. (2021, February 22). Effect on sleep disturbances on blood pressure. https://doi.org/10.1161/HYPERTENSIONAHA.120.14479
- JAMA Network. (2024, March 05). Habitual short sleep duration, diet, and development of type 2 diabetes in adults. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2815684
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