The German Society for Sleep Research and Sleep Medicine has warned of the dangers of sleep deprivation to heart health, as it increases the risk of high blood pressure and heart disease.
The society explained that chronic sleep deprivation promotes inflammatory processes in the body, leading to the formation of aggressive oxygen molecules known as "free radicals." These free radicals attack cells and tissues, increasing the risk of atherosclerosis, a major cause of many cardiovascular diseases.
The society added that a sleep disorder is diagnosed when a person experiences difficulty falling asleep or staying asleep at least three times a week for a month or more.
Sleep Apnea
The society further explained that sleep disorders have several causes, most notably sleep apnea. Symptoms of sleep apnea include snoring and daytime fatigue. In this condition, organs and cells are not adequately supplied with oxygen, leading to elevated blood pressure and heart rate.
The society emphasized the importance of treating sleep apnea promptly, as it increases the risk of heart attacks, strokes, and heart failure, in addition to shortening life expectancy.
Healthy Sleep
To avoid these serious health risks, the association recommends getting enough sleep, at least 6 hours and no more than 8 hours.
It is also important that sleep be restful to benefit health. Healthy sleep helps lower heart rate and blood pressure, improves fat and sugar metabolism, strengthens the immune system, initiates cell repair processes, and accelerates wound healing.
You can enjoy healthy and restful sleep by following these measures:
Eat a light, protein-rich snack in the evening, and avoid drinking coffee at least 4 hours before bedtime.
Always go to bed at approximately the same time each evening, ensuring that your sleep and wake times do not differ by more than 30 minutes.
Your bedroom should be cool, quiet, and dark; 18 degrees Celsius is ideal.
Establishing a regular bedtime routine, such as breathing exercises, listening to calming music, or meditation, can help you relax and sleep better. Avoid using electronic devices such as computers, smartphones, or tablets late in the evening.
Exercise improves sleep, but it's best to do it before 6 p.m.