You (Don't) Snooze, You Lose

Did you know that sleep can be directly related with a risk of developing hypertension? Sleeping problems like trouble falling asleep, staying asleep, and too little sleep are all associated with increased risk of high blood pressure. It’s no mystery that a good night’s sleep and good sleeping habits can make a world of difference in overall health. 

Effects of Sleep Deprivation
Sleep deprivation does not always mean chronic sleep issues. Sleep deprivation symptoms can start after just one night. Some of the symptoms may include:

• Low energy
• Mood changes
• Lack of focus
• Poor memory
• Inhibited or risky decision-making

Chronic sleep deprivation can also lead to increased risk of a variety of illnesses and conditions. These include, but are not limited to: cardiovascular disease, diabetes, obesity, mental disorders, and hormone imbalances. According to the Mayo Clinic, these hormone and metabolic disruptions lead to an increased risk in developing hypertension.

So, how do you fix it?
Here are some recommendations for getting a good night’s sleep:

• Create a sleep-friendly environment in your room: 
  • Reduce light: light exposure can throw off the circadian rhythm which helps the body produce melatonin, the sleep hormone. 
  • Turn the thermostat down: The body’s temperature naturally drops while we sleep, so a cooler environment is more conducive to good sleep. Rooms that are too warm can negatively affect the sleep cycle and create more fatigue. 
  • Eliminate excess noise: Use a white noise machine, ear plugs, headphones, or soft music to drown out external sounds. 
• Limit naps: naps can alter the circadian rhythm. It is generally recommended that naps be taken in the early afternoon and kept to 20 minutes. 
• Reduce caffeine and alcohol intake: Caffeine can remain in the body for hours after consumption. While it may make some drowsy, alcohol can reduce sleep quality. Both should be avoided in the hours before bed.
• No blue light or over-stimulations before bed: TV, computers, and cell phones stimulate the brain and can make winding down incredibly difficult. Additionally, the blue light emitted from electronic devices can affect the circadian rhythm as well, making it harder to fall asleep. 

Some results may be immediate, like feeling more well rested, while others may take getting into a routine to see effects. Keep in mind that this is only one of the many factors that can affect blood pressure. For blood pressure concerns, please call our office to schedule an appointment with Dr. Munjal. As always, stay safe and healthy! 

Resources:
Mayo Clinic: High Blood Pressure and Sleep.
The Sleep Foundation: Sleep Hygiene

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