When it comes to heart health, diet and exercise are often the first things that come to mind. While they are critical pillars, your stress levels and sleep habits play an equally important role. Chronic stress and lack of sleep keep your blood pressure and heart rate elevated, forcing your heart to work harder than it should. Over time, this constant strain can cause inflammation and damage. It increases your risk for hypertension, arrhythmias, heart disease and stroke.
How Stress Affects The Heart
Stress shows up in almost every area of our lives, and it’s not always a bad thing. A tough workout, a close sports game or the excitement of travel are all examples of “good” stressors. Even the “bad” ones (like a traffic jam or an argument) are usually manageable in small doses. Feeling stressed for short periods of time is not the problem. It’s long-term stress that can damage your heart.
When we remain in a “fight or flight” state for weeks or months at a time, our cortisol levels rise and stay there. This causes elevated blood pressure and systemic inflammation. To make matters worse, chronic stress can also contribute to poor sleep that compounds the risks to your heart health.
How Sleep Affects The Heart
When you sleep, your body is resting and repairing itself. Your heart rate slows, and your blood pressure drops. It gives your cardiovascular system a rest. When you don’t sleep well or for long enough, your blood pressure and heart rate stay higher for longer than they should in a 24-hour period.
Over time, this lack of recovery becomes a chronic burden. Those extra minutes and hours of elevated pressure add up to a lot of extra strain on your heart. It is also linked to higher levels of inflammation: another risk factor for heart disease.
How To Lower Stress And Boost Your Sleep
Lowering stress and getting more sleep can be challenging, especially if you have a demanding schedule or you are facing numerous life stressors that you can’t simply walk away from. There are many small daily changes you can make to help manage stress and improve your quality of sleep.
To dial down your stress, try incorporating relaxation techniques like meditation or spending time outdoors. Exercise remains one of the best ways to reduce cortisol, provided that you’re also fueling your body with the right nutrition. Most importantly, don’t carry the burden alone. Reach out to your support system when you need help.
When it comes to sleeping, consistency is your best friend. Setting a consistent sleep schedule helps build a stronger routine. You can further support it by keeping your bedroom cool, dark and quiet. Limiting screens before bedtime, skipping caffeine or alcohol later in the day, and taking time to unwind before bed also help set the stage for better sleep.
If you continue to struggle with stress or sleep despite making these changes, schedule an appointment with your doctor. It is especially important to check with a healthcare practitioner if you are snoring loudly, wake up frequently throughout the night or feel exhausted almost every day. These are common signs of a sleep disorder like sleep apnea, which requires proper diagnosis and treatment.
The team at Advanced Cardiovascular Specialists consists of North Louisiana’s leading experts in cardiovascular care. For more information or to schedule an appointment, please call our office at (318) 798-9400.