Is sleeping on your left side bad for the heart?
There is unclear evidence regarding sleeping on your left side and how it affects your heart health. Most studies suggest that sleeping on the left side does not cause any ill effects on your heart if you are healthy. However, sleeping on the left side can cause shortness of breath if you have a cardiovascular disorder. If you have a heart condition, consult your doctor about the ideal sleeping position for you.
What is the ideal sleeping position for high blood pressure?
There is no general consensus among experts regarding the best sleeping position for high blood pressure. Most doctors and experts agree that getting around 7 to 9 hours of uninterrupted sleep is more important than the position you sleep in. However, if you have been diagnosed with cardiovascular disorders or have an implanted device like a pacemaker, ask your doctor about the ideal sleeping position for you.
Is it safe to go to bed with high blood pressure?
If your blood pressure readings are above 180/120 mm Hg before bed, or if you are experiencing any symptoms of high blood pressure, such as nosebleeds, chest pain, shortness of breath, or seizures, do not try to go to sleep. Contact a doctor or seek immediate medical attention.
Does sleeping reduce blood pressure?
Yes, getting uninterrupted sleep for at least 7 to 9 hours every night can help lower your blood pressure. Studies have shown that mid-day or afternoon naps (about 30 to 50 mins long) can also help lower your blood pressure levels.
Why is my blood pressure higher in the evening?
In healthy individuals, BP levels reach their highest in the afternoon and stay elevated throughout the evening. Then, blood pressure levels drop at night and are generally at their lowest during sleep. This increase in blood pressure during the day progresses is regulated by several factors like your circadian rhythm, food intake, physical activity, stress levels, etc. If you experience any symptoms related to high blood pressure, consult a doctor for further guidance.
What time of the day is blood pressure at its highest?
Your blood pressure is generally at its highest in the afternoon and in the evening.
How much does BP lower when sleeping?
Blood pressure readings below 120/80 mm Hg are considered normal. Studies suggest that your blood pressure can dip by 10% to 20% when you are asleep.
Is high blood pressure normal while sleeping?
No, your blood pressure when sleeping should ideally be lower than your blood pressure during the day, and within the normal range of 120/80 mm Hg. High blood pressure at night is also known as nocturnal hypertension, which is detrimental to your heart health. Consult a physician if you are experiencing nocturnal hypertension.
Did you know that sleep and blood pressure are related? Keep reading to find out how sleep affects your blood pressure, the factors that affect sleep, and tips for improving your sleep quality.
Table of Contents
How Much Sleep do You Need?
The optimum duration of sleep required for an individual to function normally depends on several factors, the most important being age. The amount of sleep required decreases gradually as we age, with newborn children requiring the most to adults requiring the least. The Centre for Disease Control and Prevention (CDC), which is a United States federal agency, recommends at least 7 to 9 hours of sleep every night for adults aged 18 years and older.
Getting a minimum of 7 hours of sleep every night can have the following health benefits:
Alleviates mental health conditions like depression and anxiety.
What Are Some Factors That Can Affect Your Sleep Quality?
The following factors can lead to a lack of sleep or worsen your quality of sleep.
1. Stress
When you experience physical or mental stress, your body releases stress hormones like cortisol and catecholamines (epinephrine and norepinephrine) to help you deal with the stressor. These hormones trigger a “fight or flight” response in your body, which makes you more mentally and physically alert, thus keeping you awake. Thus, any form of short-term or long-term stress you experience can result in a loss of sleep duration and quality. This lack of sleep in turn makes you more vulnerable to stress and raised cortisol levels, resulting in a vicious cycle.
2. Sleep Apnoea
Sleep apnoea is a condition in which you experience trouble breathing when you are asleep. You may experience repeated periods of time where you stop breathing before you resume again. During these periods when you are not breathing, your blood oxygen levels drop suddenly, which causes an increase in your heartbeat and blood pressure levels. This lack of oxygen can also result in breathlessness and frequent waking in the night.
3. Caffeine
Caffeine is a nervous system stimulant, i.e., it increases your heart rate, elevates your blood pressure, and makes you mentally and physically alert. Caffeine consumption keeps you awake and alert, resulting in poor sleep quality.
4. Irregular Sleep Schedule
Having an erratic sleep schedule, i.e., sleeping at different times every night, getting drastically different durations of sleep every night, and taking day-time naps that are longer than an hour, can all affect your circadian rhythm (biological clock). This can result in problems like a lack of sleep, taking too long to fall asleep, interrupted or disturbed sleep, etc.
5. Mental Health Disorders
Mental health issues like depression, anxiety, post-traumatic stress disorders (PTSD), bipolar disorder (BPD), etc. can cause insomnia, which is a sleeping disorder characterised by an inability to fall or stay asleep.
6. Medication
Some medicines can cause insomnia or disturbed sleep as a side effect. If you suspect your medication may be interfering with your sleep, discuss your concerns with your doctor.
How Does Sleeping Affect Your Blood Pressure?
Sleep can lower your blood pressure in the following ways:
1. Lowers stress and cortisol levels
A lack of sleep can make you more susceptible to stress and increased cortisol levels as sleep deprivation can cause mental fatigue, affect your judgement, and worsen your mood. Thus, even a temporary loss of sleep can make you more likely to experience stress. Chronic stress can be a major contributing factor to elevated blood pressure levels. When you are under physical or mental stress, your body can release stress hormones like cortisol, adrenaline (epinephrine), and vasopressin to deal with the stressor. These hormones can increase your blood pressure by constricting your blood vessels.
Long-term stress can also cause you to adopt unhealthy coping behaviours like smoking, drinking alcohol, binge-eating, and avoiding physical activity or exercise, all of which can contribute to high blood pressure.
When you get adequate sleep on most nights, your stress and thus cortisol levels stay under control and do not contribute to higher blood pressure levels. Thus, sleep is essential for lowering your blood pressure.
2. Curbs hunger and manages weight
A good night’s sleep can curb hunger by preventing the release of ghrelin, which is also known as the “hunger hormone”. This can stop you from overeating in the morning and during the day, which makes weight loss and weight management much easier. Being overweight or obese can increase the pressure exerted on your blood vessels, thus raising your blood pressure levels.
Thus, sleep is essential for maintaining a disciplined eating routine and healthy weight range, both of which can help you keep your blood pressure under control.
Can a Lack of Sleep Cause High Blood Pressure?
A lack of sleep can cause high blood pressure in the following ways:
What Can You do to Improve Your Sleep Quality?
The following tips for sleep hygiene can help improve your quality of sleep.
When to See a Doctor?
Being unable to fall asleep once in a while is considered normal and is not a cause for concern. However, if you are experiencing several of the following behaviours regularly over the course of a month, consult a doctor.
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