Most individuals are aware of the basic risk factors for cardiovascular disease, such as smoking, sedentary lifestyle, and a poor diet. However, when it comes to maintaining a healthy circulatory system, sleep is sometimes undervalued.

This is why Dr. Amey Amonkar, a leading cardiologist in Thane, discusses the relationship between sleep and heart health. According to Thane's best heart specialist, insufficient or disrupted sleep might increase your chances of stroke, diabetes, heart attacks, and heart disorders.

Let's take a closer look at the connection:

Inadequate sleep affects Blood Pressure:

Every night, you should sleep for at least 7 hours. According to a well-known cardiologist in Delhi, our blood pressure lowers during healthy sleep.

"However, when a person does not get enough sleep at night, his or her blood pressure remains elevated. "Prolonged sleep deprivation can thus contribute to hypertension”.

A high blood pressure level at night is more a sign of future heart-related disorders than an increase blood pressure level during the day. In severe circumstances, hypertension can lead to secondary complications such as kidney stones and stroke.

Correlation Between Obesity and Sleep Deprivation

People who do not receive at least 7 hours of sleep per night are more likely to have a higher BMI (body mass index).

Sleep deprivation can lead to overeating or overindulging in high-calorie foods, which leads to obesity. Obesity is the major cause of stroke, cardiovascular disease, high cholesterol, and hypertension.

Let's put it this way: if you want to lose weight, you need to get enough sleep.

Sleep Deprivation Can Lead to Type 2 Diabetes

Diabetes and cardiovascular health are inextricably linked. Sleep deprivation can raise your chances of developing prediabetes.

People who have already been diagnosed with type 2 diabetes, on the other hand, may experience further complications if they do not get enough sleep. This chronic condition increases the risk of stroke and heart disease.

How Can You Get More Sleep?

Now that you're aware of the link between heart problems and sleep deprivation, it's time to consider some sleep-improvement strategies. To improve your sleep quality, adhere to the following habits:

• Keep your bedroom free of noise

• Avoid high-calorie food, sugar, and alcohol a few hours before bedtime

• Use anti-glare glasses and a blue light filter while working on a computer or laptop

• Don’t exercise before bedtime but it’s important to be active during the day

• Always walk a few steps after lunch or heavy dinner

• Let the natural light in your bedroom during the day

Heart disease and heart attacks are on the rise in persons under the age of 40. Heart attacks were generally a problem for the elderly. Adults under the age of 40 had a modest risk of having a heart attack. In today's world, one in every five heart attacks occurs in persons under the age of 40. Myocardial infarction, sometimes known as a heart attack, is the medical term for an artery blockage or blood clot that prevents blood from reaching the heart. Plaque buildup in the coronary arteries, caused by fatty deposits such as cholesterol, can unexpectedly impede blood flow to the heart and result in a heart attack. However, the majority of heart attacks are fatal, necessitating rapid medical intervention whenever they occur.

What causes heart attacks in children?

Cardiovascular problems have existed from the beginning of mankind. Despite the fact that it has been wrecking havoc for a long time, it was neither recently diagnosed nor discovered. However, cardiac disorders have found a way to afflict the younger population as well, contradicting the tendency of mostly affecting the elderly and persons with pre-existing heart ailments. People have begun to question the science involved, which has surprised and concerned them. Many of the conditions and behaviours that increase the risk of developing heart disease manifest in people when they are younger, including:

High Blood Pressure/ Hypertension- People of all ages, including many in their 40s and 50s, are affected by high blood pressure. More than half of people with high blood pressure do not have hypertension under control. Uncontrolled high blood pressure is a major risk factor for heart disease and other dangerous conditions such as stroke.

High cholesterol- Heart disease risk can rise with high cholesterol. Diabetes, obesity, smoking, eating unhealthy foods, and not getting enough exercise can all contribute to high cholesterol levels.

Smoking- Cigarette smoke contains substances that cause the blood vessel lining cells to enlarge and inflame. As a result, the blood vessels may get narrowed. A variety of cardiovascular disorders may arise.

Obesity- Obesity has been linked to poor heart health. Being overweight increases the risk of a variety of other heart disease risk factors. Furthermore, it initiates inflammatory processes that can harm your circulatory system and change the structure or function of your heart.

Physical inactivity- Physical activity keeps the heart and blood arteries healthy. It is one of the most efficient strategies to protect your arteries from damage caused by high cholesterol, blood sugar, and blood pressure, which can lead to a heart attack or stroke, as well as to strengthen your heart muscle and manage your weight.

Unhealthy Eating Habits- Diet is a major risk factor for coronary heart disease. Food-related risk factors include obesity, high blood pressure, uncontrolled diabetes, and a diet high in saturated fats. Diets high in fibre, plant-based foods, and low in saturated fat can reduce the risk of getting heart disease greatly.

For both men and women, heart disease is the major cause of death. A healthy lifestyle can help prevent heart disease and minimise your chance of having a heart attack or stroke at any age. You are never too old or too young to start caring for your heart. Your heart health is critical for your overall health. It is in charge of pumping nutrient-rich blood throughout your body, as well as supplying oxygen and clearing toxins and waste.

Anyone can get heart disease, but you're more likely to get it if you:

Have hypertension/ high diabetes

Smoke regularly

Are overweight

Physically inactive

Not having healthy diet

What is  a Heart Attack?

A heart attack occurs when blood supply to the heart becomes suddenly obstructed. If the person does not receive prompt medical attention, a portion of the heart may fail.

Common symptoms of Heart Disease are-

Pain or discomfort in the centre or left side of the chest, as well as a sensation of pressure, squeezing, or fullness

Upper-body pain or discomfort, such as in the arms, back, shoulders, neck, jaw, or upper stomach (above the belly button)

Breathing difficulties or shortness of breath 

Vomiting or feeling ill to your stomach

Stomach discomfort or the sensation of heartburn

Dizzy, lightheaded, or excessively tired

breaking out in cold sweat.

Heart Diseases can be prevented by making certain lifestyle changes such as –

Being Physically active-

Physical activity and exercise can lower your risk of getting cardiovascular disease and potentially reverse some risk factors like obesity and high blood pressure.

Healthy Eating-

Eating the appropriate foods can help you keep your weight, blood pressure, blood sugar, and cholesterol under control. Maintain a heart-healthy diet rich in fruits, vegetables, whole grains, and lean meats.

Get Adequate sleep-

Proper sleep of 7-8 hours is a must for keep our overall body health.

Manage Stress-

Stress raises your blood pressure, heart rate, and breathing rate. These increased levels can then trigger a stroke like a heart attack. Manage stress using healthy coping strategies such as meditation, deep breathing, journaling, calling supportive loved ones, and spending time with your family and pets.

Limit Alcohol-

Limit alcohol intake as it leads to increased risk of getting a heart attack or heart disease.

Cordis - Heart Institute