The world is witnessing a significant increase in heart disease, prompting health experts to focus on simple lifestyle changes to reduce risks.
Cardiovascular diseases, which include high blood pressure, heart attacks and strokes, are often linked to well-known factors such as obesity, poor diet and lack of physical activity, but doctors today point to an important role for nighttime habits in preventing them.
Dr. Cynthia Koss, a specialist in advanced heart failure, explains that sleep is not just rest, but a crucial phase during which the body restores its balance. During sleep, heart rate and blood pressure decrease due to increased activity of the parasympathetic nervous system, giving the heart a real chance to rest.
Koss warns that sleep disturbances not only affect feelings of fatigue, but also extend to metabolism, affecting the regulation of sugar and appetite, which may increase the risk of obesity and type 2 diabetes, two of the most prominent risk factors for heart disease.
Common nighttime mistakes that harm heart health
Maintaining a consistent sleep schedule helps regulate the body's biological clock, which positively impacts blood pressure and arterial health. Recent studies indicate that regular sleep improves arterial efficiency and reduces the strain on the heart, while irregular sleep patterns can lead to elevated blood pressure at night, which puts a strain on the cardiovascular system over time.
It is advisable to avoid eating meals right before bedtime, as studies have shown that eating after 9 p.m. is linked to an increased risk of heart disease. Furthermore, delaying the last meal raises the likelihood of developing cerebrovascular problems.
Koss emphasizes the importance of avoiding caffeine, alcohol, and spicy foods before bedtime, as they have a negative impact on sleep quality and heart function.
The bedroom plays a crucial role in quality of rest; high temperatures, noise, and uncomfortable mattresses can stimulate stress hormones, leading to elevated blood pressure and a rapid heartbeat. Research also suggests that sleeping in a hot environment may increase the risk of heart problems over time.
Exposure to screens before bed stimulates the brain and hinders relaxation, whether due to the stimulating content or the blue light that reduces the secretion of melatonin, the hormone responsible for regulating sleep. Studies have shown that even short-term viewing of stressful content can raise blood pressure and affect heart rate.
