New research published in the medical journal Sleep last month found people who had insomnia have higher blood pressure at night. Over time, this high nighttime blood pressure can lead to cardiac troubles.
Lead author Professor Paola Lanfranchi told Medical News Today that chronic insomnia can have adverse effects on the hearts of otherwise healthy individuals over a period of time. Your blood pressure decreases in regular sleepers and gives your heart a rest, insomnia provokes higher nighttime blood pressure that can cause long-term cardiovascular risks and harm the heart.
Blood pressure cycles are largely connected to the sleep-wake cycle, said co-author Professor Jacque Montplaisir. Since blood pressure is heightened among insomniacs, those with overt cardiac disease are more so at risk for progression of the disease.
Insomnia affects nearly half of adults at some point in their lives. If you already have heart disease or high blood pressure, you should try to stick to a regular sleep schedule. A good nights sleep will allow your heart to rest and lower your blood pressure.
Here are some natural sleep tips that will help you get a good nights rest (without the use of sleeping pills) and lower your blood pressure naturally:
Avoid caffeine after noon. If you’re having difficulty sleeping, you should really avoid all caffeine. But let’s be practical here: Most people aren’t going to give up their morning coffee. If you must drink coffee or tea, then only have one or two cups in the morning, and don’t consume any caffeine after lunch.
Adhere to a regular bedtime routine. Your bodys internal clock will work much better if you go to bed at a regular time each night. Start to wind down at least an hour before bedtime. Turn off the computer and the television. Relax with a book or long, hot bath. While you may want to have a drink or two to aid relaxing you, alcohol should be avoided before bedtime. Booze may help you pass out, but it deprives you of deep, restorative sleep.
If you have electronic devices (like a TV or computer) in your bedroom, move them to another room. Your bedroom should be your refuge for sleep. You don’t need any distractions. Be sure your bedroom is completely dark and a slightly cool bedroom will also help you fall asleep easier.
Buy in a comfortable mattress. If you have a lumpy, uncomfortable mattress, you really should get a new one. Think about it: You spend approximately a third of your life in bed (or you should, at least). You should have a comfortable mattress. Go to a mattress outlet and try out several different beds.
Eat a nutritious diet. A high-sugar, high-fat diet will not only raise your blood pressure but also make it harder to sleep (and thereby increase your blood pressure even more). Stay away from junk food and processed foods. Eat as many whole, unprocessed foods as you can. Don’t eat anything in the hours before bedtime. It will be harder to fall asleep if your digestive system is busy. If you must have a snack, make sure that it’s small.
Enjoy the sunlight each day. Healthy sunlight exposure regulates your internal clock. Sunlight produces vitamin D and affects melatonin levels. Attempt to get at least 15 minutes of sunlight exposure each day. During the winter, if you live in a cold environment, you may want to think about supplementing vitamin D.
Try to stay active. This is possibly the most significant step in getting a good nights sleep. If you wear out your body during the day, you will be able to fall asleep at night. Talk to your doctor before you start a new exercise program, particularly if you have heart disease. Some demanding exercises may be too much for your heart. See high blood pressure exercises to learn about three easy exercises that are guaranteed to lower your blood pressure.
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Blue Heron Health News is a leading publishing company in natural health information guides. Our latest publication is a revolutionary exercises program lower blood pressure naturally. Check out more information on our heart health blog.
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