Is it true that sleep deprivation can cause high blood pressure, along with other health problems? Possibly. Sleep experts recommend that adults should get seven to nine hours of sleep each night. Getting anything less than six hours of sleep is understood to be bad for your overall physical and mental health. Stress, jet lag, shift work, and other sleep disturbances cause you to be more likely to develop cardiac problems and risk factors for cardiac problems, including obesity and diabetes.
A daily lack of sleep may result in high pressure or other words, hypertension in both children and adults. The less you sleep, your pressure goes higher. Those who sleep six hours or less may have steeper increases in their vital signs. If you have already got a high pressure level, not sleeping well may make your pressure worse.
Sleep problems that affect the pressure
Several kinds of sleep issues can cause hypertension or make it harder to regulate pressure. The foremost common sleep problems that affect pressure include:
- Insomnia: the difficulty to go to sleep, stay asleep, and find restorative sleep may contribute to hypertension
- Obstructive apnea (OSA): intermittent episodes of halted breathing during sleep correlate highly with hypertension
- Restless leg syndrome (RLS): a relationship between RLS and high vital signs may exist, though the information is conflicted
- Sleep deprivation: getting fewer than six hours of sleep per night correlates with an increased risk of developing hypertension
The correlation between clinical insomnia, RLS, and hypertension has not been scientifically established yet. But if you have been diagnosed with hypertension and OSA, or if you have got hypertension and sleep deprivation, you'll be able to take steps to deal with these underlying issues to perhaps facilitate the control of your pressure better.
Sleep apnea and high pressure
Obstructive sleep disorder occurs when the soft tissues at the back of the throat relax and block the airway during sleep. Researchers think these pauses in nighttime oxygenation may activate the body’s fight-or-flight mechanism, which raises the blood pressure level. Interestingly, however, the employment of continuous positive airway pressure (CPAP) devices to take care of night time breathing doesn’t necessarily improve hypertension in people with both sleep disorders and high pressure. Nonetheless, if you have got both OSA and hypertension you must adhere to the treatment plan for improving your sleep disorder, as this could have a positive effect on your hypertension as well.
The link between sleep deprivation and hypertension
Many studies, involving many thousands of adults around the world, have confirmed a link between sleeping duration and high pressure. Why sleep duration affects vital signs remains something of a mystery. The body may require a minimum sleep duration to adequately manage certain hormone levels that contribute to pressure level control. Regardless of the reason, the evidence suggests that habitually sleeping fewer than six hours per night raises your risk of developing hypertension.
Is there a “best” sleep position for high blood pressure?
You will find greatly conflicting expert opinions on how or whether your sleeping position contributes to high pressure. If you have been diagnosed with hypertension, ask your doctor for advice on which sleeping position may be best for you. People with apnea should avoid sleeping on their back, as this position promotes airway blockage and will, therefore, cause pressure to rise. For others, the most effective sleep posture for high pressure could be the one that permits you to get seven-plus hours of restorative sleep each night.
Bedtime routines to follow for good sleep
Your bedtime routine should be easy to follow and all about taking care of yourself and keeping hypertension low. It might take a few nights to set in, but trust us, it is beneficial for your health in the long run. Follow the routine regardless of weekends and festivities and soon it will feel easy and a part of you.
Set the alarm
Setting an alarm is very important to put your mind into sleeping quickly. As an adult, you should have seven to nine hours of a night’s sleep. Set an alarm on your phone or invest in a pretty alarm clock to add a vibe to your bedroom. Sleeping adequately will keep your vital signs down.
Eat light before bed
Ever heard of the saying, "eat breakfast like a king, lunch like a prince, and dinner like a pauper"? Well, that saying has come into common usage for a reason. A light meal for dinner before bed helps slow down your body’s processes and helps you sleep better. Choose nutritious and healthy options as well, to avoid digestive problems at night.
Reading is one of the best ways to kick back and relieve stress. Researchers have found that reading not only induces better sleep, reading something you love also eases tension and brings relaxation. Grab your favorite genre to read and get lost in it, watch yourself drift into a relaxed zone to sleep every night.
Have a shower
A nice, lukewarm shower can wash off the day's worries. Shower 1-2 hours before bedtime to bring down your body temperature and feel calm. It also slows down brain activity, helping you relax and get in the mood for bed.
Turn off electronic devices before bed
Screens from TVs, smartphones, and laptops emit blue light that stimulates the body’s internal clock that keeps you awake long after it's time to tow down for the night.
Yoga and meditation
Make yoga and meditation before sleep a regular practice. Meditating on your mattress helps you relax. Simple yoga poses can also reduce pain and relieve the pressure points that made you uncomfortable throughout the day. Yoga not only helps you to sleep, but you can also check out yoga positions specifically made to regulate pressure as well.
Preparing your bedroom for the best sleep
To sleep better, the interiors and accessories in your bedroom matter a lot. Opt for a comfortable mattress and pillow that can hold your body perfectly at night. On Livpure’s website, you will find the best products for your sleeping needs, which come with a lucrative warranty and fast delivery. They also come in various color options to match your interiors as well. Keep checking out our website as we add to our lists of comfortable sleep products.
Set the room temperature to what is optimum for your body. Lower temperatures are suitable to bring your body temperature down for a peaceful sleep. Keep a comforter from Livpure lying around, so that you can pull it over you if you feel too cold in the middle of the night. Invest in sleep mist sprays to create an ideal atmosphere in your room.
Hypertension can cause many more health risks as you age. All our health problems are somewhere tied to each other, and the roots can be found in sleep deprivation or lack of quality sleep. It is your job to take care of your health and sleep. Sleeplessness messes with your mood as well. Do it for yourself and your loved ones.