Sleep on it: Why rest matters for your heart

During National Sleep Month this March, health leaders are urging people to look beyond diet and exercise and consider another critical — and often overlooked — contributor to heart health: sleep.

The United States is one of the most sleep deprived countries in the world, with only 1 in 3 adults getting the recommended amount of at least seven hours of sleep per night, according to the Centers for Disease Control and Prevention. And in New York state, nearly 40 percent of adults do not get enough sleep, the report shows.

How Sleep Affects the Heart

Ankit Garg, MD, vice president of medical affairs at Excellus BlueCross BlueShield, says those trends can have serious consequences for cardiovascular health.

“Stress, excessive work, aging, illness, and distractions such as personal electronic devices, all contribute to sleep deprivation, a form of sleep deficiency,” Garg explains. “Sleep deficiency occurs when people do not get enough quality sleep or have a sleep disorder that prevents restorative rest.”

According to Garg, people who get less than seven or more than 9 hours of sleep per night are at increased risk of heart disease, and the quality of sleep can be just as important as the amount.

The Three Stages of Sleep

Sleep occurs in three stages:

• Light sleep
• Deep sleep
• Rapid eye movement (REM) sleep

REM sleep and deep sleep each make up about 25 percent of a typical night’s rest. Deep sleep is especially important for the heart because that’s when heart rate and blood pressure are at their lowest, giving the cardiovascular system time to rest and repair.

“Deep sleep is when the heart gets its most meaningful recovery,” Garg says. “It’s also essential for hormone regulation and immune function.”

Poor Sleep and Heart Risk

Poor or disrupted sleep can raise the risk of high blood pressure and other heart-related issues, says Garg. A major cause is sleep apnea - a common but often overlooked condition in which breathing repeatedly stops during sleep.

Symptoms may include:

• Loud snoring
• Gasping at night
• Daytime fatigue
• Morning headaches
• Trouble concentrating.

What You Can Do

“Investing in sleep is one of the most important things we can do,” Garg says. “The positive side effects of a good night’s sleep include better work performance, better mood and showing up refreshed.”

During National Sleep Month, Garg encourages anyone experiencing symptoms of sleep apnea — including reports from a partner of loud or chronic snoring — to talk with their primary care provider.

“Sleep is not a luxury,” he says. “It’s the foundation for heart health and living well.”

For More Information

For more information on sleep health, heart disease prevention, or resources available in your community, visit ExcellusBCBS.com or speak with your primary care provider.

Contact:
Scott A. Gwilt 3157310076