Eating a balanced diet and giving up unhealthy practices are well-known measures to be taken to improve heart health and longevity. However, the significance of having enough sleep to preserve a good heart is not usually talked about.
The Link Between Heart Health and Sleep in Seniors
A new study published in Experimental Physiology demonstrates that a brief length of sleep has a negative effect on heart health.
Less than seven hours of sleep per night was associated with lower levels of inflammation and vascular-related microRNAS, which are small RNA molecules within the human body that play a key role in regulating vascular health. They also indicate how healthy a person’s heart is.
What the Study Found
24 adults were studies, 12 with normal sleep duration and 12 with short sleep duration. The findings showed that circulating concentrations of particular microRNA were considerably smaller in the brief sleep relative to the ordinary sleep group. This is particularly difficult as modifications in microRNA were associated with vascular dysfunction and enhanced risk of cardiovascular disease.
While sufficient sleep has long been claimed as a significant factor in keeping general health, many individuals struggle to fall asleep, stay awake, and meet the recommended seven to eight hours of sleep per night. One in four Americans develops insomnia every year for a multitude of reasons. While the sleeping habits of most people return to normal within one year, roughly 20 percent of impacted people will continue to face continuing sleep difficulties.
What Actions to Take to Improve Heart Health
Fortunately there are measures you can take to enhance both the health of your heart and sleeping practices. These 4 tips can help you manage your sleep:
- Avoid electronic devices at least two hours before bed
- Get regular exercise – but not within an hour of going to bed.
- Sleep in a cool, dark, quiet place
- Wake up at the same time each day
Regardless of the cause, addressing your sleep issues are as important to your heart health as eating well or exercising.
Nothing is as healing or rejuvenating for the body, mind, and soul as getting a full night of uninterrupted rest; and now there is scientific evidence to back up the old adage that eight hours of rest is best.
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We offer a comprehensive activity program that includes both physical and social activities to encourage emotional well-being. Our staff is trained to assist those with depression. If you or a loved one are considering assisted living, contact The Victorian today to learn more about our services or tour our community.