Life's rhythm isn't just focused on what occurs when you are awake. The truth is that sleep plays an important role in our lives as well. In the hyper-driven world we live in, however, sleep is often thought of as a burden and an activity that is limited so that we can work or for entertainment. As a cardiologist, I watch the evidence unfold in front of me that bad sleep hygiene is not just waking up tired but also affects your heart.
The Vicious Cycle: Stress, Sleep and Your Heart
Consider your body an ecosystem for a moment. When your body is not sleeping, that ecosystem gets out of balance mostly through your stress hormones like cortisol and adrenaline kick into overdrive. When you are sleeping well, one component of your body is in deep rest and repair mode which means that your heart rate and blood pressure naturally decreases. That period of not having a high heart rate and high blood pressure is essential.
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Nevertheless, chronic sleep deprivation or disruptive sleep disorders (e.g., sleep apnea) will constantly trigger the sympathetic nervous system (aka "fight or flight"). Your blood pressure will be constantly elevated, your resting heart rate will remain elevated, and your blood vessels will be continuously strained. This ongoing stress presents a perfect backdrop for heart disease to manifest.
The Linkage to Arrhythmias: Your Heart is out of Sync
One of the biggest immediate risks related to poor sleep is the risk of arrhythmias (i.e., abnormal heart rhythm). The most common and most troubling is Atrial Fibrillation (AFib) - where the top chambers of the heart have a chaotic rhythm and are no longer effective in pumping blood.
What is the connection, then, between sleep and heart rhythm? Poor sleep leads to inflammation of the heart tissue, and sleep leads to disruption of normal, electrical signaling pathways. Studies show that people that experience the most severe obstructive sleep apnea (occasions where a person stops and later restarts breathing multiple times during sleep) show signs of AFib in higher incidence and risk than others. Repeated and persistent hypoxia, or extremely low levels of blood oxygen during sleep episodes, puts the electrical conduction system of the heart under extreme physiological stress, and creates instability in the conduction system, which increases the potential for arrhythmia.
The Quiet Dangers of Sleep Disruption and Heart Attacks
Poor sleep is not only a risk factor for arrhythmias; it is also a risk factor for heart attacks based on major underlying risk factors. When you do not sleep well:
Elevated Blood Pressure: Poor sleep affects blood pressure's ability to dip at night, when it normally should. Dipping, or a drop in blood pressure overnight, is an important process. Non-dipping increases the risk of heart disease.
Increased Inflammation: Chronic inflammation can damage the lining of our arteries, making them sticky and susceptible to plaque build up and heart attacks.
Decreased Metabolic Health: Poor sleep can disrupt hormones that regulate appetite and metabolism, thus increasing the risk of obesity and Type 2 Diabetes, which are important risk factors for heart disease.
The accumulation of risk factors means that over time, the person who is always sleeping poorly is speeding up the wear and tear of their most important muscle.
A prescription for a healthier heart
The great news is sleep is one of the easiest and most powerful forms of preventive medicine. I want you to make it a priority.
Make it sacred: Ensure your body gets 7-9 hours of restorative sleep each and every night.
Make it routine: Aim to go to bed and wake up at the same time (yes, even on weekends!).
Get a sleep study: Talk to your doctor about a sleep study if: you snore loudly; you wake up gasping for air; you sleep at least 7-9 hours each night and you wake up tired. Sleep apnea is one of the most manageable cardiovascular risk factors and is treatable with CPAP therapy.
Remember that a healthy heart is a heart at rest and a healthy heart needs regular quality sleep to function well. Regular nightly healthy sleep is one of the most profound self-care opportunities we can give ourselves! Remember the impact of a good night's sleep, in fact it may save your life.
Contributed by: Dr Aseem Dhall, Director & Head of Department, Cardiac Sciences, Indian Spinal Injuries Centre
Images Courtesy: istock
The Vicious Cycle: Stress, Sleep and Your Heart
Consider your body an ecosystem for a moment. When your body is not sleeping, that ecosystem gets out of balance mostly through your stress hormones like cortisol and adrenaline kick into overdrive. When you are sleeping well, one component of your body is in deep rest and repair mode which means that your heart rate and blood pressure naturally decreases. That period of not having a high heart rate and high blood pressure is essential.
Video
Nevertheless, chronic sleep deprivation or disruptive sleep disorders (e.g., sleep apnea) will constantly trigger the sympathetic nervous system (aka "fight or flight"). Your blood pressure will be constantly elevated, your resting heart rate will remain elevated, and your blood vessels will be continuously strained. This ongoing stress presents a perfect backdrop for heart disease to manifest.
The Linkage to Arrhythmias: Your Heart is out of Sync
One of the biggest immediate risks related to poor sleep is the risk of arrhythmias (i.e., abnormal heart rhythm). The most common and most troubling is Atrial Fibrillation (AFib) - where the top chambers of the heart have a chaotic rhythm and are no longer effective in pumping blood.
What is the connection, then, between sleep and heart rhythm? Poor sleep leads to inflammation of the heart tissue, and sleep leads to disruption of normal, electrical signaling pathways. Studies show that people that experience the most severe obstructive sleep apnea (occasions where a person stops and later restarts breathing multiple times during sleep) show signs of AFib in higher incidence and risk than others. Repeated and persistent hypoxia, or extremely low levels of blood oxygen during sleep episodes, puts the electrical conduction system of the heart under extreme physiological stress, and creates instability in the conduction system, which increases the potential for arrhythmia.
The Quiet Dangers of Sleep Disruption and Heart Attacks
Poor sleep is not only a risk factor for arrhythmias; it is also a risk factor for heart attacks based on major underlying risk factors. When you do not sleep well:
Elevated Blood Pressure: Poor sleep affects blood pressure's ability to dip at night, when it normally should. Dipping, or a drop in blood pressure overnight, is an important process. Non-dipping increases the risk of heart disease.
Increased Inflammation: Chronic inflammation can damage the lining of our arteries, making them sticky and susceptible to plaque build up and heart attacks.
Decreased Metabolic Health: Poor sleep can disrupt hormones that regulate appetite and metabolism, thus increasing the risk of obesity and Type 2 Diabetes, which are important risk factors for heart disease.
The accumulation of risk factors means that over time, the person who is always sleeping poorly is speeding up the wear and tear of their most important muscle.
A prescription for a healthier heart
The great news is sleep is one of the easiest and most powerful forms of preventive medicine. I want you to make it a priority.
Make it sacred: Ensure your body gets 7-9 hours of restorative sleep each and every night.
Make it routine: Aim to go to bed and wake up at the same time (yes, even on weekends!).
Get a sleep study: Talk to your doctor about a sleep study if: you snore loudly; you wake up gasping for air; you sleep at least 7-9 hours each night and you wake up tired. Sleep apnea is one of the most manageable cardiovascular risk factors and is treatable with CPAP therapy.
Remember that a healthy heart is a heart at rest and a healthy heart needs regular quality sleep to function well. Regular nightly healthy sleep is one of the most profound self-care opportunities we can give ourselves! Remember the impact of a good night's sleep, in fact it may save your life.
Contributed by: Dr Aseem Dhall, Director & Head of Department, Cardiac Sciences, Indian Spinal Injuries Centre
Images Courtesy: istock
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