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The Relationship Between Your Heart And Your Sleep Schedule

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Wearable,sleep,tracking,heart,rate,monitor,smartwatch,in,bedThe Relationship Between Your Heart and Your Sleep Schedule

Just as diet and exercise are important components to heart health, sleep is too. But it’s often overlooked by people. Sleep helps regulate your body’s internal clock and hormone balance, says Dr. Lawrence Epstein, associate physician at Harvard-affiliated Brigham and Women’s Hospital. Consistent sleep may even help reduce the risk of atherosclerosis, a buildup of fatty plaque in your arteries that can lead to cardiovascular disease.

What Are Some Health Conditions Linked To Lack Of Sleep?

There are many health conditions that can be linked to lack of sleep, such as high blood pressure, obesity, diabetes, and depression. It’s also associated with more heart attacks and other cardiovascular events. People with obstructive sleep apnea, for example, stop breathing repeatedly during their sleep, which increases their risk of high blood pressure and other serious health problems. The same is true for narcolepsy, which causes the brain to struggle to control sleep and wake cycles. In addition, research shows that even mild sleep problems can boost inflammation, which increases your risk for heart disease. Sleep apnea is another common problem that can hurt your heart health. It causes the airway to slack during sleep, causing you to stop breathing repeatedly, often hundreds of times during sleep. These lapses in breath raise your body’s levels of stress hormones, which can certainly lead to heart problems. The good news is that you can often take various steps to improve your sleep and reduce your risk of developing health conditions that may hurt your heart.

Healthy,lifestyle,reminders, ,handwriting,on,a,set,of,colorfulHow Much Sleep Do I Need?

The amount of sleep you need can vary from person to person. It depends on age, gender, lifestyle, and other factors. Getting enough sleep helps your body rest, repair, and replenish energy levels. It also regulates hormones that affect blood pressure and cholesterol levels. In general, adults should aim for 7 to 8 hours of sleep a night. Some people need more or less than that, but this guideline is a good rule of thumb.

What Can I Do To Get Better Sleep?

Getting enough sleep is essential for good health. But how you get it is also important. A consistent sleep schedule is a great way to get started as it will help you fall asleep and wake up at the same time every day – even on the weekends. Similarly, exercise is another excellent means to improve your sleep, especially when it’s done consistently. Not only can it help you fall asleep quicker, but it’ll also make you feel more refreshed and even increase your overall energy level. The best time to exercise is the time that works for you, whether that’s in the morning or late afternoon. However, exercising too close to bedtime may negatively impact your sleep schedule, so just make sure your routine ends more than an hour before bedtime.

Red,alarm,clock,and,heart,shape,on,white,bed,sheetContact Us

Here at Heart & Sleep Clinics of America, we help people recognize heart disease symptoms in addition to offering heart disease recovery and prevention services. Our expert team of heart and sleep specialists are available help you overcome any obstacles that are keeping you from sleeping well and enjoying your life again. If you or someone you love have been diagnosed with any of the symptoms we talked about, contact us today to schedule your consultation.

Life’s Essential 8

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Diet,,healthy,eating,,food,and,weigh,loss,concept, ,closeThe American Heart Association’s Life’s Essential 8 (LE8) is an updated approach to measuring cardiovascular health. It adds sleep as a component, creates a new guide to assess diet, accounts for vaping and secondhand smoke, adjusts cholesterol and blood sugar measures and scores each of the eight components to average an overall heart health score on a scale from 0-100.

Diet

Food and nutrition play a major role in life, fueling the body and brain to perform all the tasks we do, from breathing and talking to playing and learning. It also carries cultural, social and economic weight. The right diet helps you manage disease and improve your health. Keeping a healthy diet means eating the right amount of the right foods, and avoiding those that are unhealthy for you. But it also means enjoying some treats now and then if you like, as long as they are part of a balanced plan.

Physical Activity

A wide range of physical activity including walking, cycling, playing sports and engaging in active leisure activities is good for your health. It can help you maintain a healthy weight, reduce your risk of heart disease, diabetes and several cancers and improve your mental health. It can help you manage your emotions and improve your mood and self-esteem. It can also increase your energy levels and make you feel more alert and refreshed. The World Health Organization (WHO) recommends 150 to 300 minutes of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous-intensity exercise, or a combination, per week to maintain or improve your health. Regular physical activity is also linked to better body composition and muscle strength.

Nicotine Exposure

Nicotine exposure has long been associated with health risks. It is a known neurotoxin that has harmful effects on the lungs, heart, and blood vessels. It is also highly addictive and can lead to a variety of negative consequences, including addiction and withdrawal symptoms. Smoking cigarettes is the primary source of nicotine exposure. Other sources include chewing tobacco, pipes, cigars, snuff, and hookahs. Adolescents are especially vulnerable to the harms of nicotine exposure. This is because the brain is still in its developmental stages at this time, and nicotine acts directly on the areas involved in cognitive control, attention, and decision-making.

Sleep

Sleep is the time your body and brain rest, recharge and repair. Without enough sleep, you can have trouble with concentration, memory, and learning. Sleep also helps with recovery from illness or injury. It supports the proteins and cells in your immune system that fight off germs, so they won’t come back again. In addition, getting sufficient sleep helps you maintain a healthy weight. It keeps your blood sugar balanced and your cholesterol in check, both of which are important factors in avoiding heart disease. It also allows your muscles and bones to grow and repair, which is vital for your overall health and wellbeing.

Body Mass Index

Body mass index (BMI) is a quick, easy way to assess your weight and is often used as part of a health checkup. However, BMI is not a reliable measure of body fatness or health and should only be used as one part of an overall healthy lifestyle plan. A high BMI increases your risk of heart disease, stroke, diabetes, gallbladder disease, sleep apnea and osteoarthritis. It also raises your risk of certain cancers, including esophageal, pancreatic, colorectal, breast and endometrial cancer. The American Heart Association recommends that adult men and women maintain a BMI of less than 25 kg/m2 or a body fat percentage of at least 10% for optimal cardiovascular health. Keeping an appropriate BMI is also associated with lower risks of developing diabetes, according to a study published in Circulation.

Blood Lipids

Lipids, or fats, are the waxy fatty molecules that provide fuel for the body and store energy. They also send signals through the body and help to form cell membranes that hold cells together. They are essential for life, and too much of one type of lipid can lead to health problems like heart disease or high blood pressure. Your doctor will usually use a blood test to measure your lipid levels, also known as a lipid panel. Cholesterol is the main lipid found in your blood. It is made by the liver and is used to make cell membranes, and it helps to produce vitamins D and certain hormones. Triglycerides are another type of lipid found in your blood. They are fats that are absorbed by your digestive tract, transported to the liver and stored in your body. When your blood lipid levels are too high, you have what is called dyslipidemia. This is a common risk factor for developing cardiovascular diseases, such as coronary heart disease or stroke. Your doctor may recommend a lipid panel as part of a comprehensive plan to manage your health.

Blood Glucose

Glucose is one of the main sources of fuel in your body. It comes from the foods you eat and is used by all of your body’s cells to make energy. Your body’s glucose levels are normally controlled by a hormone called insulin. But if your body doesn’t

make enough insulin or the insulin it does make doesn’t work properly, then you may have diabetes. Blood sugar testing is a way to find out if you have diabetes, and what your target range should be. Usually, you’ll have fasting plasma (blood) glucose levels tested before and after you drink a liquid that contains glucose. Maintaining healthy, balanced blood sugar is important for your overall health and avoiding long-term diseases like diabetes. While no single food, supplement, or workout can be the magic bullet, a whole-body approach is key to maintaining a healthy level of glucose throughout your lifetime.

Blood Pressure

Doctor,using,sphygmomanometer,with,stethoscope,checking,blood,pressure,to,a

Blood pressure is a measurement of the force of the blood against the walls of your arteries as your heart pumps blood. It rises and falls throughout the day, depending on your activity. If your blood pressure is too high, it can damage your arteries and heart. It can also increase your risk of stroke and other health problems. You should always have your blood pressure checked on the same arm each time. It is also important to measure it in a quiet place and not when you are upset or in pain. If your systolic (first) blood pressure reading is 120 mm Hg or higher, you should seek medical attention immediately. Rising systolic blood pressure can be a sign of stiffer arteries or a buildup of plaque in your arteries.

Heart Disease And Ways To Prevent It

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A,young,man,suffering,from,heart,pain

Heart disease is a group of conditions that affect the structure or function of your heart. It can include high blood pressure, heart failure, clots in your arteries and other issues. The most common type of heart disease is coronary artery disease (CAD). This occurs when the arteries that supply your heart with oxygen-rich blood become clogged with fatty deposits, called plaques. When these fatty plaques become unstable, they can crack and rupture, causing blood clots to form, which can block an artery and cause a heart attack or stroke. 

High Blood Pressure 

High blood pressure is a common and dangerous problem as it can cause serious health problems including heart disease, stroke, and kidney failure. When blood pressure is too high, it can damage arteries and other blood vessels, preventing the flow of oxygen and nutrients to the organs, tissues, and cells of your body. The good news is that many of the things that contribute to high blood pressure can be controlled through healthy lifestyle changes such as eating a heart-healthy diet, getting regular physical activity, and reducing stress. 

Smoking 

The chemicals in cigarettes damage the heart and blood vessels, increasing the risk of diseases such as atherosclerosis (plaque buildup in the arteries), stroke, heart attack and peripheral arterial disease. Carbon monoxide in cigarette smoke also reduces the amount of oxygen that can reach your body, increasing the risk of heart disease and lung cancer. Getting help to stop smoking is the best way to prevent heart disease and other health problems. Quitting tobacco immediately cuts the risk of heart attack, stroke, and lung cancer. After one year, the risk of these diseases is about half that of a smoker; within 5 years, the risks are almost as low as non-smokers. 

Physical Activity 

Getting enough physical activity is one of the best things you can do to help prevent heart disease. Regular exercise is good for you in many ways, including improving your health and mood, helping to maintain a healthy weight, and reducing your risk of high blood pressure and high cholesterol. A new study shows that men who are active have a much lower risk of coronary heart disease than men who don’t. It also found that walking can cut the risk of death from heart disease by up to 50 percent! – www.ncbi.nlm.nih.gov  

The Accuracy Of Home Sleep Apnea Tests

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Apnea,sleep,disorder,treatment,in,hospital.,man,therapy

Home sleep apnea tests work by attaching sensors to your body that measure a variety of variables, including your heart rate, blood oxygen levels, airflow and breathing patterns. These measurements can help your doctor diagnose obstructive sleep apnea and recommend treatment options. To ensure that your home sleep apnea test is successful, plan out the test day in advance so that it is easy for the device to stay in place. Avoid drinking alcohol or taking caffeine close to the time of your test and keep your hair and body products free from sprays, gels, and makeup.

The number of sensors and types of measurements vary between home sleep apnea tests. The most accurate test uses at least three sensors that provide a comprehensive picture of your sleeping habits. These measurements can help your doctor diagnose obstructive sleep apnea and recommend treatment options. However, since some home tests are less accurate, particularly those that only measure a few key variables, they are not as accurate as in-clinic observed tests. In such cases, your doctor may recommend an in-lab study for a more accurate diagnosis of sleep apnea.

Before you can take an at-home test, your doctor must determine if it’s the right option for you. They may also want to discuss your medical history and other potential sleep disorders that are not caused by obstructive sleep apnea. Typically, doctors order an at-home test when they suspect moderate to severe OSA in patients without other medical conditions. Overall, home sleep apnea tests are an excellent choice for people who don’t have access to or can’t afford a lab-based sleep study as they are typically less expensive than polysomnography and can sometimes be covered by health insurance.

Sleep Apnea – Causes And Symptoms

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Obstructive Sleep Apnea

Obstructive sleep apnea is the most common type of sleep apnea and is caused by an obstruction in your airway. These blockages can occur when the muscles of your throat relax too much or when tissues in the back of your throat collapse. People with obstructive sleep apnea may stop breathing repeatedly during the night and snore loudly while sleeping. These episodes of breathing temporarily lower oxygen levels in the body and cause daytime drowsiness, restless sleep, and a feeling of choking or gasping during wakefulness.

Central Sleep Apnea

Central sleep apnea (CSA) is an uncommon sleep disorder in which breathing repeatedly stops and starts during sleep. It can occur in both adults as well as children. Everyone breathes during sleep, but CSA happens when the part of your brain that controls breathing isn’t sending the right signals to your breathing muscles. These pauses in breathing cause oxygen levels in your body to decrease. When central sleep apnea happens too often, or for too long, the drops in blood oxygen level can damage your brain cells. This can be serious or even life-threatening. CSA also increases the risk of heart disease and stroke. Sudden, repeated episodes of low blood oxygen can worsen heart problems, especially if you have underlying heart disease or high cholesterol. Symptoms of central sleep apnea include snoring and abnormal breathing patterns during sleep. Typically, these symptoms go unnoticed or are only noticed by your partner or caregiver.

Complex Sleep Apnea

Complex sleep apnea is a more severe form of central sleep apnea (CSA) in which patients experience repeated apnea events even when using positive airway pressure therapy (CPAP or an oral appliance). These apnea events can often be caused by underlying medical conditions and medications. There are treatment options that can help people feel better and improve their quality of life. It usually involves addressing the underlying causes of the abnormal breathing while offering treatments to support normal breathing. These include positive airway pressure, supplemental oxygen, medications, and nerve stimulation.