Poor sleep quality can have serious health implications. According to PGS Kristen Knutson, a sleep and neurology expert at Feinberg School of Medicine (Northwestern University), insufficient sleep can lead to increased blood pressure and weakened blood vessels. These are risk factors for stroke.
The Impact of Sleep Deprivation on Blood Pressure and Vascular Health
TS Phyllis Zee, Director of the Center for Sleep and Circadian Medicine at Feinberg School of Medicine, further emphasizes the impact of sleep on metabolic regulation, blood pressure, and inflammation in the body. Sleep disorders, such as interrupted sleep and sleep apnea, can disrupt these processes, increasing the risk of stroke.
Research from the University of Galway (Ireland) reveals a strong correlation between sleep duration and stroke risk. Individuals sleeping less than five hours a night are three times more likely to suffer a stroke compared to those sleeping the recommended seven hours. Interestingly, those sleeping more than nine hours a night also have double the risk compared to those sleeping the recommended amount. This remains true even when controlling for other stroke risk factors like depression, alcohol consumption, smoking, and physical inactivity.
Sleep apnea, characterized by interrupted breathing during sleep, is a significant risk factor. Snoring or mouth breathing during sleep can indicate sleep apnea, with a 91% higher stroke risk for snorers and almost triple the risk for mouth breathers. The research also highlights the impact of napping, with those taking longer naps of over an hour having an 88% higher stroke risk compared to non-nappers. However, shorter naps of less than an hour do not seem to increase stroke risk.
Tips for Better Sleep
Choose the Right Sleep Position
Sleeping on your back is the optimal position to reduce insomnia. This position allows your head, neck, and spine to rest in a neutral position. While it may not be the most common sleeping posture, it is recommended by doctors for a good night’s sleep.
Sleeping on your side in a fetal position can restrict breathing and cause joint or back pain when you wake up. While 41% of adults sleep in this position, it is only recommended for pregnant women due to improved blood circulation and may not be suitable for everyone.
Sleeping on your stomach is the worst position for a good night’s rest. It disrupts the neutral position of your spine and can lead to negative effects on your back and neck. This position can also cause paralysis by putting excessive pressure on your joints and muscles.
Create a Conducive Sleep Environment
A lumpy, old, and low-quality mattress can be a culprit for insomnia and restless sleep. Experts recommend evaluating your mattress if it’s over seven years old to ensure it still provides adequate support.
Use cotton bed sheets to prevent irritation and satin pillowcases for a smooth and cooling sensation. Maintain your bedroom temperature between 26-28°C, and ensure proper air circulation.
Manage Stress
Removing negative thoughts from your mind is essential for a good night’s sleep. Soothing sounds, like rain or soft music, can help you drift off peacefully. Avoid ruminating on the day’s events or imagining scary or violent scenarios. If you feel overwhelmed, try listening to calming music to distract your mind.
Explore Relaxation Techniques
Gentle exercises: Consider light exercises before bed, such as a 10-minute routine.
Meditation: This age-old practice is a popular way to calm the mind and manage stress, but it requires dedication and practice to master.
Visualization: Indulge in pleasant daydreams and fantasies. Imagine your ideal day, happy memories, or simply think of someone you love.
Breathing exercises: Try the “4-7-8” breathing technique. First, touch your tongue to the ridge behind your upper front teeth and exhale. Then, inhale through your nose for four seconds, hold your breath for seven seconds, and finally, exhale completely through your mouth for eight seconds. Repeat this cycle until you fall asleep.
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