How Sleep Affects Blood Pressure
Sleep is critically important for our health and well-being. Research suggests that regularly getting enough deep sleep has a direct positive effect on our blood pressure readings. Studies have shown that lack of sleep can lead to increased blood pressure levels, while getting enough deep sleep can lower blood pressure levels. Here we’ll discuss how sleep affects our blood pressure and ways to ensure you’re getting enough restful sleep.
The two most common forms of sleep are rapid eye movement (REM) and non-rapid eye movement (non-REM) sleep. Non-REM sleep is further divided into four stages, each of which has a different effect on our bodies. Stages 1-3 are known as deep (or slow wave) sleep and stage 4 is known as REM sleep. During deep sleep, our blood pressure, heart rate, and breathing rate all drop dramatically. During REM sleep, our blood pressure levels slightly increase.
So, how does sleep help keep our blood pressure levels in balance? Studies have found that people who don’t get enough sleep tend to have higher readings overall. The National Sleep Foundation recommends adults get 7-9 hours of sleep each night and teenagers should try to get 8-10 hours. Quality matters too. Make sure to get enough deep sleep so that your body can fully recover from the day and rest properly.
Sleep Apnea and Blood Pressure
Sleep apnea is a common sleep disorder in which breathing pauses repeatedly throughout the night. This can lead to higher blood pressure readings due to the reduced oxygen levels during these pauses. Additionally, people with sleep apnea may not get enough deep sleep, which can also lead to increased blood pressure. If you think you may have sleep apnea, it’s important to see your doctor for a diagnosis and treatment, and if necessary, use a CPAP machine.
Though it’s difficult to completely cure sleep apnea, research suggests that CPAP therapy can reduce blood pressure levels in some cases. Studies have found that people who use CPAP therapy while sleeping experienced a decrease in both systolic and diastolic blood pressure readings. While CPAP therapy is often used as a short-term treatment for sleep apnea, it can also help to reduce blood pressure in the long-term.
Other Factors That Affect Blood Pressure
Though sleep is an important factor in keeping blood pressure levels in check, it’s not the only one. Other factors, such as diet, exercise, and stress, can all have an effect on blood pressure readings. Eating a balanced diet, maintaining a regular exercise routine, and managing stress levels can all help to ensure that your blood pressure readings stay in a normal range.
Additionally, small lifestyle changes, such as cutting back on salt and alcohol consumption, can help to reduce blood pressure. If you’re struggling to maintain healthy blood pressure levels, make sure to discuss all your dietary, exercise, and stress levels with your doctor.
In conclusion, getting enough sleep is key for keeping our blood pressure in a healthy range. In addition to getting enough quality sleep, other lifestyle factors, such as diet, exercise, and stress management, should also be taken into account in order to maintain blood pressure levels. If you have sleep apnea, attending to the condition can help to reduce your blood pressure.
Takeaways:
- Getting enough quality sleep can help to normalize blood pressure readings over time.
- Lack of sleep can lead to increased blood pressure levels.
- Sleep apnea can lead to both reduced oxygen levels and reduced deep sleep, increasing blood pressure.
- CPAP therapy is often used to treat sleep apnea and can also help to reduce blood pressure.
- Making healthy lifestyle choices, such as managing stress, exercising, and eating a balanced diet, can also help to regulate your blood pressure.
Conclusion
When it comes to keeping our blood pressure in check, getting enough quality sleep is an essential factor. Additionally, between diet, exercise, and managing our stress levels, taking care of our physical and mental health is key to keeping our blood pressure levels normal. If you have sleep apnea, it’s especially important to ensure that the condition is being properly treated to avoid the additional risk of high blood pressure.