“Sleep Tight, Protect Your Heart: 7 Sleeping Habits to Avoid for Optimal Cardiovascular Health

Sleep is essential for our overall health and well-being. It helps us recharge our bodies and minds, repair damaged tissues, and improve our memory and cognitive functions. However, not all sleeping habits are created equal. Some habits can negatively affect our health, particularly our heart health. In this article, we will discuss some sleeping habits that you should avoid to protect your heart health


  • Sleeping too little or too much: Getting enough sleep is essential for sustaining excellent heart health. Adults should receive at least 7-8 hours of sleep every night, according to the American Heart Association. Sleeping fewer than eight hours each night has been related to an increased risk of hypertension, heart disease, and stroke. On the other hand, sleeping excessively might be detrimental to your heart health. According to an American Heart Association research, those who slept for more than 8 hours every night had a greater chance of getting heart disease than people who slept for 7-8 hours.
  • Sleeping on your stomach: Sleeping on your stomach can place undue strain on your heart and lungs, resulting in breathing difficulties and heart palpitations. This sleeping posture can also cause neck and spine tension, resulting in back and neck pain.If you like to sleep on your stomach, use a soft cushion to support your neck and head, or sleep on your back or side instead.
  • Using electronic devices before bed: Blue light generated by electronic gadgets like smartphones, tablets, and laptops has been shown to disturb your body’s normal sleep-wake cycle, commonly known as the circadian rhythm. This might cause difficulties sleeping and staying asleep, which can have a bad influence on your heart health. Blue light exposure before night has been found in studies to reduce the generation of melatonin, a hormone that controls sleep and is known to have anti-inflammatory and antioxidant characteristics. Melatonin production decreases have been related to an increased risk of developing heart disease and other health concerns. Avoid using electronic devices for at least an hour before bed to enhance your sleep quality and safeguard your heart health. Blue light-blocking eyewear or applications can also be used.
  • Sleeping in a noisy environment: Noise can interfere with your sleep and raise your chance of getting heart disease. According to a World Health Organization research, noise levels exceeding 55 decibels (dB) at night can raise the risk of hypertension, heart disease, and stroke. Consider wearing earplugs or a white noise machine to filter out noise and enhance your sleep quality if you live in a loud area.
  • Drinking caffeine or alcohol before bed: Caffeine and alcohol use before bedtime can have a detrimental influence on your sleep quality and raise your chance of getting heart disease. Caffeine is a stimulant that can disrupt your body’s regular sleep-wake cycle and make falling asleep harder. It can also raise your heart rate and blood pressure, putting strain on your heart. While alcohol might make you feel tired at first, it can also impair your sleep later in the night. It can also raise your heart rate and blood pressure, causing palpitations and other cardiac issues. Avoid ingesting coffee or alcohol at least 4-6 hours before night to maintain your heart health.
  • Sleeping in a hot room: Sleeping in a heated environment might harm your heart by boosting your heart rate and blood pressure. It can also cause sleep disruption, tiredness, and other health issues. Keep your bedroom temperature between 60-67°F (15.5-19.4°C) to increase your sleep quality and safeguard your heart health. A fan or air conditioning may also be used to circulate cold air and assist manage the temperature in your bedroom.
  • Snoring: Snoring is a common sleep disorder that can have a harmful impact on your heart health. It is frequently indicative of sleep apnea, a disorder in which breathing is periodically stopped while sleeping. Sleep apnea is associated with an increased risk of hypertension, heart disease, and stroke. If you snore frequently, consult your doctor to rule out sleep apnea or other underlying health issues. Treatment for sleep apnea may involve lifestyle modifications such as decreasing weight and avoiding drinking, as well as the use of continuous positive airway pressure (CPAP) equipment to keep your airways open while sleeping.

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