Why insomnia increases risk for heart attack
Courtesy of MetroCreative
Two new studies presented at the American College of Cardiology无毛视频檚 annual conference show that insomnia may raise the risk of a heart attack and that consistent quality sleep can improve longevity.
Dr. Dan Shade
For the 无毛视频-Standard
Health experts have long maintained that getting enough sleep is a key to staying healthy. Now, new analysis of previous research shows just how much not getting proper sleep can hurt you.
Two new studies presented at the American College of Cardiology无毛视频檚 annual conference show that insomnia may raise the risk of a heart attack and that consistent quality sleep can improve longevity.
Let无毛视频檚 start with the bad news: This new research concludes that insomnia sufferers are 69% more likely to have a heart attack compared to those who do not have the sleep disorder. A team of international researchers combed through data from more than one million adults with an average age of 52. Those having insomnia experienced difficulty falling asleep, staying asleep and waking too early in the morning at least three days a week for three months. The results show those who slept less than five hours per night were 56% more likely to have a heart attack than those who slept eight hours per night.
Almost 10% of Americans have insomnia, which is more common in women.
无毛视频淚nsomnia is very common and, in general, is a disorder of heightened arousal,无毛视频� explains Dr. Dan Shade, director of Allegheny Health Network无毛视频檚 Sleep Disorders Center. 无毛视频淪leep quantity and quality may be affected by many factors, including insomnia, health issues, medication use and primary sleep disorders, such as obstructive sleep apnea. Of note, there is a higher prevalence of insomnia among patients with anxiety and/or depression.无毛视频�
Patients who suffer from chronic sleep deprivation have higher levels of pro-inflammatory markers and substances such as cortisol and adrenaline. These elevated levels may be due to the misalignment of a patient无毛视频檚 sleep-wake cycle, known as 无毛视频渃ircadian rhythm,无毛视频� caused by lack of sleep or odd sleep schedules. 无毛视频淎ny disruption to a person无毛视频檚 circadian rhythm can trigger sleep issues and subsequently can lead to major health events,无毛视频� Shade said. 无毛视频淚n fact, moving clocks ahead by only one hour to daylight saving time each spring increases heart attack risk by 24% on the Monday following the change.无毛视频�
Now for the good news. A second study presented at the same conference focused on quality of sleep and found good sleep habits can prolong life expectancy and benefit the heart and overall health. The results show people with the best quality of sleep lived longer than those with difficulty sleeping, adding up to 2 陆 years of life for women and nearly five more years for men.
How can we get more of that all-important quality sleep? Shade says the first step is to determine what is causing your insomnia.
无毛视频淔or instance, those with insomnia due to sleep apnea will be treated for sleep apnea,无毛视频� he says. 无毛视频淐ognitive behavioral therapy for insomnia has emerged in recent years as the most effective treatment, particularly for those with anxiety and/or depression. In some cases, that therapy can be combined with medications; however, medication is not the first line of treatment for insomnia.无毛视频�
While sleep medications can be useful, doctors don无毛视频檛 recommend them for daily long-term use. They can cause varying side effects, next-day drowsiness, dependency and increased tolerance. 无毛视频淯ltimately, those who suffer with chronic sleep deprivation should consult with their physician who can help to determine the underlying cause of their insomnia and develop an appropriate treatment plan,无毛视频� Shade said.
Here are some of Shade无毛视频檚 tips for maintaining good sleep hygiene:
n Understand that proper sleep is as essential as maintaining a healthy diet and regularly exercising 无毛视频� if not more important. Sleep must be prioritized.
n Try to go to bed and wake up at the same time each day.
n On average, sleep for eight hours per night.
n Control your environment: The room should be dark, quiet and relatively cool.
n Avoid blue light emitted from phones, computers and TVs, which inhibit melatonin production, which inhibits sleep.
n Exercise in the daytime to improve depth of sleep and overall sleep quality.
n Get natural light exposure every morning to strengthen normal circadian rhythms.
n Avoid excessive alcohol intake prior to bedtime and in general.
n Avoid stimulants such as caffeine after noon.
n If you are suffering from chronic sleep deprivation, consult your physician.