Discover why cardiologists are begging you to set a consistent sleep schedule for the sake of your heart health.
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According to theMayo Clinic, this causes the arteries to narrow, blocking blood flow to the heart.
It can also lead to burst arteries and dangerous blood clots anywhere in the body.
Most people are aware that having a regular bedtime and getting a sufficient amount of sleep promote good health.
The study included 2,000 people of varying races and ethnicities.
sports cardiologist with McGovern Medical School at UTHealth
You dont have to be a shift worker to experience these effects, however.
He specifies that schedule alterations like changing the clock to daylight savings time (ahem!)
or changing time zones during travel can cause these effects.
According to study researchers, disruptions tocircadian rhythmare to blame.
All of these factors are known to contribute to the development of coronary artery disease, Dr. Patel explains.
Circadian rhythm disruption can affect multiple systems in your body, from hormonal balance toskin health.
Most people can, however, improve the consistency of their current sleep routine.
Its important to uncover underlying issues like sleep apnea, which can increase blood pressure, he explains.
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you’re free to also use these tips from theMayo Clinic:
1.
Stay consistent:Pick a timefor sleep that you could stick to seven days a week.
That doesnt mean you’re able to never go clubbing till 3:00 a.m. again.
You dont have to be perfectallthe time, just most of the time.
Go back to bed when you feel sleepy.
This solidifies that your bed is a place for sleeping, not tossing and turning.
Keep dinner moderate:Dont go to bed hungry or overly full.
Eating heavy meals too close to bedtime may cause sleep disruptions like indigestion and acid reflux.
Instead, center your dinner aroundfoods that are known to make us sleepy.
Thehalf-life of caffeine, for instance, is four to six hours.
That means an after-dinner espresso may keep you buzzing hours later when you go to bed.
Similarly, thehalf-life of alcoholis four to five hours, whilenicotine has a half-life of two hours.
Keep your bedroom cool and dark.The ideal tempis 60 to 67 degrees Fahrenheit.
And if you dont haveblackout curtains, invest in asleep mask.
Block out sounds:If outside noises keep you awake (hi, roommates!
), use awhite noise machineor app to mask it.
Getregular exercise:Research shows that working out gives people deeper sleep.
(Bonus points if it comes with fresh air.)
Just be sure to finish up any intense sweat sessions at least three to four hours before bedtime.
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