Sleep, apart
from exercise and eating nutritious foods, is an extremely important factor
that can help increase heart health. The better night’s sleep you get, the
healthier your heart will be. As per the American Heart Association, poor sleep
quality is linked to an increased risk of high blood pressure, a potential
cause of heart disease.
It is a
heart disease that leads to life-threatening cardiac emergencies like a cardiac
arrest or heart attack. Such a victim would require immediate treatment for
survival. Each and every individual should sign up for an American Heart association CPR class Nashville for learning the
valuable life-saving procedures. The techniques comprise chest compressions and
rescue breaths. Proper application can increase the survival rates among
cardiac arrest victims. Make sure to select a certified training center for
acquiring training such as the AHA certified CPR Nashville in Tennessee.
The biggest
risk factors of cardiovascular disease include high blood pressure and high
cholesterol. As per a study, poor quality sleep puts individuals at
significantly increased risk of developing high blood pressure.
Amount of Sleep Recommended- The amount of sleep required by an
individual varies from person to person. But most people need at least seven
hours of sleep per night. Youngsters need more than that compared to older
adults who may need less. As per the American Heart Association, most people
need six to eight hours of sleep each day and that too little or too much can
increase the risk of cardiovascular problems.
Positive Effects- People who get seven to eight hours
of sleep have more alertness and better focus. They have less depression and
anxiety. Getting a good night’s sleep has a positive impact on the metabolism
and also provides weight loss benefits.
Negative Effects of Lack of Sleep- Lack of sleep impacts the ticker in a
big way. Individuals who are sleep deprived have slower metabolism and face more
difficulty losing weight.
Effect of Sleep on Menopausal Women- Sometimes the sleep gets affected
in women especially the ones who go through menopause which can often be
attributed to hot flashes and night sweats which again can be due to their
activity level and metabolism.
Ways to improve sleep habits:
1. Avoid Excess Caffeine- Avoid excess stimulants, such as caffeine, particularly before bed as
they may keep you awake.
2. Physical Activity- You need to get adequate exercise. Any form of physical activity would
do. As per the AHA’s exercise standards, it is important to schedule in 40
minutes of moderate to vigorous aerobic exercise at least three to four times
per week.
3. Develop a Proper Evening Routine- Develop an effective evening routine of preparing for bed
that includes turning off electronic devices and having soothing activities
such as a hot shower or bath. Some other things that can be helpful in inducing
sleep are drinking chamomile or herbal sleepy-time tea, reading, praying or
meditating.
4. Say ‘no’ to Sleep Medications- Sleep medications can be harmful, even if used infrequently.
As per a latest study, those using prescription sleeping pills as few as 18
times per year—less than twice a month—were more than three times more likely
to die. It is advisable
that you take sleeping medications only with medical supervision as clearly
indicated. Your doctor should know about all your medications.
