Is insomnia related to the heart?
Did you know that sleep quality plays a crucial role in maintaining cardiovascular health?
According to findings published in the scientific journal *Clinical Cardiology*, people who sleep five hours or less per night are 69% more likely to have a heart attack than those who sleep 7 to 9 hours per night.
This happens because insomnia disrupts the neurohormonal axis, which involves the hypothalamus (the region of the brain that produces hormones) and the adrenal and pituitary glands. These glands produce hormones related to our daily activity and to cortisol, known as the “stress hormone.” Elevated cortisol accelerates the formation of fatty plaques inside the arteries, which can lead to acute myocardial infarction.
It is worth noting that the World Health Organization (WHO) ranks cardiovascular diseases as the leading causes of death in Brazil and worldwide. These diseases encompass a range of conditions related to the cardiovascular system, including heart diseases such as coronary artery disease, which can lead to heart attacks.
In addition, according to studies by the Oswaldo Cruz Foundation (Fiocruz), the incidence of sleep-related disorders, such as insomnia, affects approximately 72% of the Brazilian population.
But the significant number of people suffering from insomnia is not limited to Brazil alone. It extends across the globe, leading to new guidelines from the American Heart Association (AHA), which now include poor sleep quality as a risk factor for heart attack.
The organization also recommends that adults get between 7 and 9 hours of sleep per night for good cardiovascular health, since it is during sleep that the body carries out repair and regulatory processes essential for the health of the heart and blood vessels.
It is important to note that both the duration and quality of sleep are equally important factors. Even if you get an adequate number of hours of sleep, if your sleep is interrupted, fragmented, or of poor quality—to the point that you wake up tired and unwell—it can still affect the regulation of cardiovascular risk factors. Therefore, improving your sleep routine is not limited to the quality of your rest, but also to the prevention of these diseases.
The Brazilian Sleep Association (ABS) has compiled a list of guidelines to help you get a good night's sleep. Check them out:
. A warm bath 2 or 3 hours before bedtime can be helpful in promoting relaxation
. Try relaxation techniques, such as deep breathing and meditation. They can help you fall asleep and stay asleep more easily
. Avoid taking long naps during the day. If you feel the need to rest, set aside just 30 minutes during your lunch break
. Set aside about 15 minutes in the morning to focus on the problems that keep you up at night. This can help reduce nighttime worries
. Avoid arguments and disputes early in the evening
. Limit your intake of caffeine found in coffee, tea, soda, chocolate, and other sources
. Exercise regularly, but not right before bedtime
. Establish a routine with a set bedtime and wake-up time. This is a great way to ensure a good night’s sleep
. Avoid using substances such as cigarettes and alcoholic beverages
. Keep the room dark and quiet, make the bed comfortable, avoid using screens in the room, and keep the temperature comfortable
. Try drinking herbal teas such as chamomile, fennel, and lemon balm
Every person is unique. Therefore, it’s important to experiment and find out which strategies work best for you. If you’re still unable to get a good night’s sleep even after changing your habits, you should seek guidance from a healthcare professional for further evaluation.
Want to learn more about this topic? Check out the Biolab Cast episode where we invited experts to talk about the importance of sleep quality!
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