Last month, a new study published in the medical journal Sleep, found that people who suffer from insomnia have higher blood pressure at night. This high nighttime blood pressure can lead to cardiac complications over time.
Over many years, chronic insomnia can have negative effects on the hearts of otherwise healthy individuals, lead author Professor Paola Lanfranchi told Medical News Today. Whereas blood pressure decreases in regular sleepers and gives their heart a rest, insomnia provokes higher nighttime blood pressure that can cause long-term cardiovascular risks and damage the heart.
Co-author Professor Jacque Montplaisir said that blood pressure cycles are mainly linked to the sleep-wake cycle. Since blood pressure is intensified among insomniacs, those with overt cardiac disease are particularly at risk for advancement of the disease.
Nearly half of adults at some point in their lives are affected by insomnia. If you already have heart disease or high blood pressure, you should try to stick to a regular sleep schedule. A good nights sleep will allow your heart to rest and lower your blood pressure.
Here are some natural sleep tips that will enable you to get a good nights rest (without the use of sleeping pills) and lower your blood pressure naturally:
Stay away from caffeine after noon. If you're having problems sleeping, you should really stay away from all caffeine. But let's be reasonable here: Most people aren't going to give up their morning coffee. If you must drink coffee or tea, have only one or two cups in the morning, and don't have any caffeine after lunch.
Adhere to a regular bedtime routine. Your bodys internal clock will work much better if you go to bed at a regular time each night. Start to wind down at least an hour before bedtime. Turn off the computer and the television. Relax with a book or long, hot bath. While you may want to have a drink or two to aid relaxing you, alcohol should be avoided before bedtime. Booze may help you pass out, but it deprives you of deep, restorative sleep.
If you have electronic devices (like a TV or computer) in your bedroom, move them to another room. Your bedroom should be your refuge for sleep. You don't need any distractions. Be sure your bedroom is completely dark and a slightly cool bedroom will also help you fall asleep easier.
Invest in a comfortable mattress. If you have a lumpy, uncomfortable mattress, you really should invest in a new one. Think about it: You spend nearly a third of your life in bed (or you should, at least). You deserve a comfortable mattress. Visit a mattress outlet and try out several different beds.
Eat a nutritious diet. A high-sugar, high-fat diet will increase your blood pressure and also make it harder to sleep (and thereby increase your blood pressure even more). Avoid junk food and processed foods. Eat as many whole, unprocessed foods as possible. Don't eat anything in the hours before bedtime. You will have a hard time falling asleep if your digestive system is busy. If you need a snack, make sure that it's small.
Get some sunlight each day. Healthy sunlight exposure regulates your internal clock. Sunlight produces vitamin D and affects melatonin levels. Try for at least 15 minutes of sunlight exposure each day. During the winter, if you live in a cold environment, you may want to contemplate supplementing vitamin D.
Stay active. This is potentially the most critical step in getting a good nights sleep. If you wear out your body during the day, you will be able to fall asleep at night. Talk to your doctor before you start a new exercise program, especially if you have heart disease. Some taxing exercises may be too much for your heart. See high blood pressure exercises to learn about three easy exercises that are guaranteed to lower your blood pressure.
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Over many years, chronic insomnia can have negative effects on the hearts of otherwise healthy individuals, lead author Professor Paola Lanfranchi told Medical News Today. Whereas blood pressure decreases in regular sleepers and gives their heart a rest, insomnia provokes higher nighttime blood pressure that can cause long-term cardiovascular risks and damage the heart.
Co-author Professor Jacque Montplaisir said that blood pressure cycles are mainly linked to the sleep-wake cycle. Since blood pressure is intensified among insomniacs, those with overt cardiac disease are particularly at risk for advancement of the disease.
Nearly half of adults at some point in their lives are affected by insomnia. If you already have heart disease or high blood pressure, you should try to stick to a regular sleep schedule. A good nights sleep will allow your heart to rest and lower your blood pressure.
Here are some natural sleep tips that will enable you to get a good nights rest (without the use of sleeping pills) and lower your blood pressure naturally:
Stay away from caffeine after noon. If you're having problems sleeping, you should really stay away from all caffeine. But let's be reasonable here: Most people aren't going to give up their morning coffee. If you must drink coffee or tea, have only one or two cups in the morning, and don't have any caffeine after lunch.
Adhere to a regular bedtime routine. Your bodys internal clock will work much better if you go to bed at a regular time each night. Start to wind down at least an hour before bedtime. Turn off the computer and the television. Relax with a book or long, hot bath. While you may want to have a drink or two to aid relaxing you, alcohol should be avoided before bedtime. Booze may help you pass out, but it deprives you of deep, restorative sleep.
If you have electronic devices (like a TV or computer) in your bedroom, move them to another room. Your bedroom should be your refuge for sleep. You don't need any distractions. Be sure your bedroom is completely dark and a slightly cool bedroom will also help you fall asleep easier.
Invest in a comfortable mattress. If you have a lumpy, uncomfortable mattress, you really should invest in a new one. Think about it: You spend nearly a third of your life in bed (or you should, at least). You deserve a comfortable mattress. Visit a mattress outlet and try out several different beds.
Eat a nutritious diet. A high-sugar, high-fat diet will increase your blood pressure and also make it harder to sleep (and thereby increase your blood pressure even more). Avoid junk food and processed foods. Eat as many whole, unprocessed foods as possible. Don't eat anything in the hours before bedtime. You will have a hard time falling asleep if your digestive system is busy. If you need a snack, make sure that it's small.
Get some sunlight each day. Healthy sunlight exposure regulates your internal clock. Sunlight produces vitamin D and affects melatonin levels. Try for at least 15 minutes of sunlight exposure each day. During the winter, if you live in a cold environment, you may want to contemplate supplementing vitamin D.
Stay active. This is potentially the most critical step in getting a good nights sleep. If you wear out your body during the day, you will be able to fall asleep at night. Talk to your doctor before you start a new exercise program, especially if you have heart disease. Some taxing exercises may be too much for your heart. See high blood pressure exercises to learn about three easy exercises that are guaranteed to lower your blood pressure.
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About the Author:
Blue Heron Health News is a leading publishing company in natural health information guides. Our latest publication is a revolutionary exercises program lower blood pressure naturally. Check out more information on our heart health blog.
