Too Little Sleep Can Hurt Your Heart: 8 Ways to Get More Zs

You’ve probably realized that not getting enough sleep can make you feel groggy, irritable and unfocused. But did you know a lack of sleep can also hurt your heart? 

Researchers say you have a greater risk of developing or dying from heart disease and stroke if you sleep less than six hours a night or have disturbed sleep. Chronic short sleep produces hormones and chemicals in the body that not only increase your risk of heart disease and stroke, but also high blood pressure and cholesterol, diabetes, obesity, and even some cancers.

How Much Sleep do You Need?

Sleep needs vary from person to person. You might be able to get through your day on a couple of hours of sleep, or you might not function well without 10 hours of shut-eye. The consensus seems to be that most people need about seven to nine hours a night, with the harmful effects of sleep deprivation kicking in with less than six or seven hours. And according to the Centers for Disease Control and Prevention, 29 percent of adults report sleeping less than seven hours a night.

Scientists are still piecing together exactly what losing sleep does to the body. But whether it's interfering with hormones and proteins or heightening inflammation, sleep deprivation is a major risk factor for heart disease, stroke, cancer, and diabetes. And let's not forget the safety hazards of not getting enough sleep, including an increased risk of car accidents and accidents in the workplace.

Are You a Clock Checker or Mind Racer?

The inability to fall asleep or stay asleep brings many people to the doctor. Most patients fall into one of two categories: the clock checker and the mind racer.

The clock checker tries to fall asleep at a reasonable time, but no amount of sheep counting sheep or pillow fluffing makes a difference. They typically count down the hours of lost sleep: “Only five hours left; now, four; and I have a meeting early in the morning!” They continue to check the clock every five to 10 minutes, increasing their anxiety and sleep deprivation.

The mind racer often falls asleep, but awakens early (around 3 or 4 a.m.) wide awake, and unable to complete their sleep. These folks typically have too much to do in a 24-hour time period, are feeling blue, or have other stressors weighing on them. It's important to note, that “early morning awakenings” may also be a sign of depression.

What You Can Do to Improve Your Sleep

1. Eat healthy, including 5 servings of fruits and vegetables a day.
2. Exercise 5 days a week.
3. Strive for 7-9 hours of sleep each night.
4. Go to bed at the same time every night and get up at the same time each morning.
5. Avoid stimulating activities prior to bed.
6. The bedroom is only to be used for intimacy and sleep.
7. If you can’t fall asleep or stay asleep, get out of bed and read a non-stimulating book in another room. Return when you're ready to try again.
8. Don’t check the clock. Turn it around or unplug it and use your cell phone as an alarm.

Don't let a lack of sleep impact your overall health...and your heart health. Give these eight tips a try and start to enjoy the benefits of a good night's sleep.