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Research finds that getting a good night’s sleep can PREVENT strokes and heart disease
It may seem hard to believe, but a good night's sleep does more than leave you feeling refreshed and ready to face the day – it can actually prevent strokes and heart disease. A new study has found that people who get enough sleep are less likely to suffer from these conditions, while those who don’t get enough sleep have a 74 per cent higher risk.
A good night's sleep will do a lot more than leaving you feeling refreshed the next day. Source: OpenAI.
The research tracked 7,200 men and women over a decade, finding that people who sleep well are less likely to suffer from strokes and heart disease, while those who don’t get enough or bad quality sleep have an increased risk.
The study’s author, Dr Aboubakari Nambiema of the French National Institute of Health and Medical Research, noted that only an astounding 10 per cent of people get enough sleep (seven to eight hours every night).
'The importance of sleep quality and quantity for heart health should be taught early in life when healthy behaviours become established,' he explained. 'Minimising nighttime noise and stress at work can both help improve sleep.'
The researchers studied 7,200 French men and women between the ages of 50 to 75 for up to 10 years. At the start of the study, researchers collected various health information from participants including their sleeping habits. They then monitored these participants to see if they went on to develop heart disease or experience a stroke.
At the start of the study, only 10 per cent of participants had an ‘optimal’ score according to the Sleep Heart Health Index (SHI), which means they slept seven to eight hours every night without experiencing insomnia, excessive daytime drowsiness, or suffering from any sort of sleep apnoea. After an average follow-up period of eight years, 275 people developed coronary heart disease or had a stroke. Those with optimal scores were found to have a 74 per cent lower risk of heart disease or stroke compared with those who scored lowest according to the SHI. This shows how important getting enough – not too little or too much – sleep really is!
Cardiovascular diseases such as coronary artery disease (CAD) and stroke result in more than 40,000 deaths each year in Australia alone. Cardiovascular diseases are currently among the leading causes of death worldwide. That is why it is so important to take note of this recent study!
'Our study illustrates the potential for sleeping well to preserve heart health and suggests that improving sleep is linked with lower risks of coronary heart disease and stroke,' said Dr Nambiema.
'We also found that the vast majority of people have sleep difficulties. Given that cardiovascular disease is the top cause of death worldwide, greater awareness is needed on the importance of good sleep for maintaining a healthy heart.'
So how do you improve your sleep quality? Well, there’s no one size fits all approach, but the following are a series of useful tips to keep in mind:
1. Make sure your bedroom is dark, quiet, and cool.
A bedroom that's too bright, noisy, or warm can make it difficult to fall asleep and stay asleep. Consider using blackout curtains, an eye mask, earplugs, or a white noise machine to create an ideal sleep environment.
2. Establish a regular sleep schedule.
Try to go to bed and wake up at the same time each day, even on weekends. This can help train your body to sleep more efficiently.
3. Avoid caffeine and alcohol before bed.
Both of these substances can interfere with sleep. Caffeine should be avoided for at least six hours before bed, while alcohol should be avoided entirely, if possible (and limited to one or two drinks if you absolutely have to have a tipple).
4. Avoid working or using electronic devices in bed.
The light from screens can disrupt sleep, so it's best to avoid using phones, laptops, or tablets in the hours leading up to bedtime. If you must use a device in bed, consider using dimmed or red light to minimise the impact on sleep.
5. Avoid eating large meals before bed.
Eating a big meal can make it harder to sleep, as your body will be working to digest the food. Try to eat your evening meal at least a few hours before bedtime.
6. Avoid drinking fluids before bed.
Drinking too much fluid before bed can lead to nighttime trips to the bathroom, which can disrupt sleep. Try to limit your fluid intake in the hours leading up to bedtime.
7. Practice some relaxation techniques before bed.
There are several different relaxation techniques that can help promote better sleep. Examples include deep breathing, progressive muscle relaxation, and mindfulness meditation.
8. Make sure your bed is comfortable.
A comfortable bed can make a big difference in how well you sleep. Make sure your mattress is supportive and that your pillows are comfortable. Consider using a weighted blanket if you tend to feel anxious at night.
9. Talk to a doctor if you're having trouble sleeping.
If you're struggling to sleep despite making lifestyle changes, it may be worth talking to a doctor. They can help identify any underlying medical conditions that may be causing sleep problems and recommend further treatment options.
Do you get enough sleep every night? Any tips for getting to sleep (and staying that way)? Share your thoughts with us in the comments below!
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