The lack of sleep can lead to high blood pressure and heart disease, the German Society for Sleep Research and Sleep Medicine (DGSM) warned.
The Society explained that continuous sleep deprivation increases inflammatory processes in the body, leading to the production of aggressive oxygen molecules known as “free radicals,” which attack cells and tissues, raising the risk of arterial sclerosis, a major cause of many heart and vascular diseases.
The society added that sleep disorders are diagnosed when a person experiences difficulties falling asleep or staying asleep at least three times a week for a month or more.
Sleep Apnoea
The society stated that sleep disorders have several causes, the most prominent of which is sleep apnoea, characterized by snoring during sleep and daytime fatigue. In this case, organs and cells don’t get enough oxygen, leading to increased blood pressure and heart rate.
The society emphasized the importance of timely treatment for sleep apnoea, as it increases the risk of heart attacks, strokes, and heart failure, and shortens life expectancy.
Healthy Sleep
To avoid these serious health risks, the Society recommended getting an adequate amount of sleep, no less than 6 hours and no more than 8 hours.
Moreover, sleep has to be restful to benefit health. Healthy sleep helps reduce heart rate and blood pressure, improves the metabolism of fats and sugars, strengthens the immune system, and initiates cell repair and wound healing processes.
Tops to enjoy healthy and restful sleep
Consume a protein-rich light meal in the evening, avoiding coffee at least 4 hours before bedtime.
Always go to bed at roughly the same time in the evening, ensuring that sleep and wake times do not differ by more than 30 minutes.
Ensure that the bedroom is cool, quiet, and dark, with an ideal temperature of around 18 degrees.
Practice regular sleep rituals such as breathing exercises, listening to calming music, or meditation to help calm the mind and promote better sleep.
Avoid using electronic devices such as computers, smartphones, or tablets late at night.
Exercise before 6 p.m. to enhance the quality of your sleep.
