38 Irrawaddy Road #08-51, Mount Elizabeth Novena Specialist Centre, Singapore 329563
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38 Irrawaddy Road #08-51, Mount Elizabeth Novena Specialist Centre, Singapore 329563
In Singapore, sleep deprivation has emerged as a public health concern, with a recent survey revealing that only one in four people manage to get more than seven hours of rest each night. This lack of rest goes beyond mere fatigue and can also have serious implications for cardiovascular health. In this article, we will explore the connection between sleep and heart health, shedding light on the impact of sleep deprivation and providing practical tips to support your well-being.
Our body naturally regulates and reduces blood pressure during normal, healthy sleep. However, when individuals experience chronic sleep issues, elevated blood pressure levels persist, placing strain on the heart and blood vessels.
Chronic lack of sleep has been associated with an increased risk of heart disease, including heart attacks and strokes. This is due to the crucial role that sleep plays in maintaining healthy levels of cholesterol and blood sugar, which are important factors that impact heart function.
Obstructive sleep apnea (OSA) is a condition where the airway becomes blocked during sleep, leading to pauses in breathing. Patients with OSA have a higher risk of heart disease and arrhythmias, including atrial fibrillation—the most common cause of strokes worldwide. Symptoms of OSA include loud snoring, daytime sleepiness, and chronic fatigue.
A simple overnight sleep study, which can be performed in the comfort of your home, can help diagnose potential OSA and allow for appropriate management to reduce associated cardiovascular risks.
Poor sleep can also lead to increased levels of inflammation in the body, which is a key factor in the development of atherosclerosis (plaque buildup in arteries). This can result in narrowed arteries and reduced blood flow, increasing the likelihood of heart attacks and strokes.
Given the close link between sleep and heart health, maintaining a consistent sleep routine is essential. Here are some simple strategies to help you achieve the rest your body needs:
One of the most effective ways to improve sleep hygiene is by setting a consistent sleep schedule. Going to bed and waking up at the same time daily regulates your internal clock and helps your body enter the restorative stages of sleep. While this may require an adjustment period, sticking to a regular sleep pattern reduces the stress and strain caused by erratic sleep habits, promoting overall well-being.
Your bedroom should be a sanctuary for rest. Ensure that your sleeping environment is dark, cool, and quiet, as these conditions are conducive to deep, uninterrupted sleep. Blue light emitted from electronic devices can interfere with your natural sleep cycle, so make sure to avoid using them before bedtime. Additionally, refraining from stimulants like caffeine and nicotine in the evening can help your body wind down for a more restful night.
Incorporating relaxation techniques into your evening routine can significantly improve sleep quality. Practices such as meditation, deep breathing exercises, or gentle yoga can help reduce stress and calm the mind before bedtime. These techniques not only help you unwind but also promote overall heart health by lowering stress levels and allowing your cardiovascular system to recover during sleep.
In addition to improving your sleep quality, it’s crucial to remain vigilant. If you’re experiencing sleep issues—such as insomnia or sleep apnoea—it may be time to undergo a heart screening. Additionally, if your sleep problems are accompanied by symptoms like unexplained chest pain, shortness of breath, dizziness, or irregular heartbeats, seek out medical advice as soon as possible.
Depending on the level of your package and individual needs, you may undergo procedures such as a basic assessment, urine analysis, 2D echocardiogram, sleep study, and more. Following the screening, your cardiologist will review the results and discuss the findings with you. If any issues are detected, they will recommend appropriate treatments or lifestyle changes to manage your heart health. The sooner any issues are addressed, the better the chances of preventing more serious complications down the road.
In conclusion, the link between sleep and heart health cannot be overlooked. Chronic lack of sleep can lead to high blood pressure, increased inflammation, and a higher risk of heart disease. However, by prioritising good sleep hygiene and taking a proactive approach, you can reduce these risks in the long term.
Have questions or concerns about your sleep and heart health? Dr. Leslie Tay is here to assist. With over 20 years of experience, Dr. Tay offers an initial consultation to help you choose the most suitable screening package based on your individual needs.
Contact us to make an appointment today.
