Does not sleep well affect blood pressure? Do 5 o'clock to give you a good night's sleep
Sleep accounts for 1/3 of your life, and high-quality sleep is the foundation of health care. Studies have shown that people who always sleep poorly have disordered sleep rhythms and poor heart and blood vessels. Therefore, it is necessary to adjust the rhythm of life and think of various methods to improve the quality of sleep, so as to protect cardiovascular health.
Why does not sleep well affect blood pressure?
The disrupted sleep rhythm not only afflicts the body and mind, but is also an independent risk factor for cardiovascular and cerebrovascular diseases. Studies have shown that getting too much or too little sleep can affect your heart health and lead to the buildup of plaque on the walls of your carotid arteries. Poor sleep quality can also increase blood pressure, because sleep is a time period for the body to repair itself, and the shorter the sleep time, the more likely you are to develop high blood pressure. Lack of sleep for a long time can excite the sympathetic nerves, stimulate the secretion of catecholamines, and promote inflammatory responses, which in turn can cause heart failure, hypertension and coronary heart disease.
Poor sleep quality in patients with cardiovascular disease can make the disease recur or worsen. Persistent hypertension can damage the heart and brain, increase the burden on the left ventricle, and then cause myocardial hypertrophy, leading to cardiac hypertrophy and breathing difficulties. When in deep sleep, the whole body is in a static state, whether it is blood pressure, body temperature and heart rate, the endocrine and breathing are reduced, and the basal metabolic rate is also reduced, which is conducive to the recovery of physical strength and energy. During sleep, the anabolism of the gastrointestinal tract and other organs is much higher than that of catabolism, providing the body with the necessary nutrients, helping to store energy, reducing the oxygen consumption of the brain, better protecting the nerve cells of the cerebral cortex, and eliminating fatigue. Adults need at least 7-8 hours of sleep, and children need 9 hours of sleep.
How to have quality sleep?
- Avoid doing other activities in bed
Avoid reading, watching TV, and playing with electronics in bed. After lying in bed for half an hour, if you still can't sleep, get up and leave the bedroom, walk around, and then go to bed when you feel sleepy.
- Control the lighting in the bedroom
After getting up in the morning, you should open the curtains to receive sunlight, which can wake up the body cells. Close the curtains and turn off all lights before going to bed at night. If you are afraid of the dark, you can put warm dimmed lights in the room.
- Change your sleeping posture
Night is the time when the incidence of central and cerebrovascular diseases is the highest. People with poor heart function try to elevate their lower limbs when sleeping. The lower limbs are slightly higher than the heart level, which can help improve microcirculation and facilitate blood return.
- Get up and go to sleep on time
No matter how short your bedtime is, you should go to bed early and get up early. If you stay up late the night before, you cannot compensate for sleep by delaying getting up. There is a 30-60 minute lunch break at noon.
- Do proper physical exercise
Exercise at least 4 to 5 times a week, with at least 30 minutes of endurance training each time, such as tai chi, walking or brisk walking, which can improve sleep quality.
Kind tips
Both healthy people and people with cardiovascular and cerebrovascular diseases must ensure adequate and high-quality sleep, sleep at least 7 to 8 hours a day, not eat too greasy food before going to bed, and at least 3 to 4 hours between dinner and sleep. Before going to bed, you can release psychological stress by taking a hot bath or foot bath, which can help you sleep and improve sleep quality. If you still have sleep problems after living regularly for a period of time, you need to choose a regular hospital for examination and treatment, you should not abuse sleeping drugs, and you need to seek counseling from a psychiatrist if necessary.