We have all had periods in our lives when we did not get enough sleep. Maybe you were staying up late studying or working a double shift. Maybe you intended to watch one episode of a new series and ended up watching the entire season in a single evening. While it is normal to have the occasional poor night’s rest, consistent poor sleep can have several negative effects on your body and mind. The effects of sleep deprivation range from weakened immunity to hormonal imbalances, mood changes, and cognitive impairment. Additionally, a new study has shed more light on the relationship between sleep and cardiovascular health. While health practitioners have long been aware of the link between short-term sleep loss and cardiovascular risk, this study has provided more insight into how sleep deprivation actually causes harm to the heart.
The Link Between Sleep Hygiene and Heart Health
According to a new study conducted by researchers at Sweden’s Uppsala University, three nights of sleep deprivation (around four hours per night) lead to changes in the blood associated with heart disease. For the study, the researchers examined inflammatory proteins present in the blood. These proteins are typically produced when the body is under stress or fighting an illness. When the level of these proteins remains consistently high, they can potentially cause damage to the blood vessels. This results in an increased risk of developing conditions such as atrial fibrillation, coronary heart disease, and heart failure. Sixteen healthy young male participants took part in the study. They were required to stay in the lab for several days, where everything from their activity levels to their exposure to light and meals was controlled.
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These participants were then required to follow two routines
The first routine consisted of getting three nights of normal sleep, lasting 8.5 hours. The second routine consisted of three nights of limited sleep, lasting 4.25 hours per night. They then needed to partake in a quick, high-intensity cycling workout after each phase. Their blood was tested before and after these routines, and the researchers analyzed almost 90 different proteins in the samples. They discovered that regular sleep deprivation resulted in a significant increase in inflammatory markers associated with heart disease. Typically, exercise increases levels of healthy proteins such as BDNF and interleukin-6; however, this effect was weakened by sleep deprivation.
This Effect was not Limited to Older Individuals
Worryingly, the effects of sleep deprivation were even noted in healthy, young adults. This is concerning news, considering how many young adults often go nights without the appropriate amount of sleep, either due to an active social life or disruptive work shifts. It has been estimated that around one in every four people’s sleep patterns is disrupted by work shifts. The researchers also found that the protein levels varied between morning and evening, especially after limited sleep. This indicates that the quality of your sleep not only affects the content of your blood, but also when these changes are most apparent.
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How to Avoid Sleep Deprivation
If you are having issues with sleep deprivation, there are several practical ways you can try to increase the duration of your sleep. First off, it’s important to develop a regular schedule, ensuring that you go to bed and wake up at the same time every day. Limit your screen time before going to bed and create a relaxing environment. Invest in some decent bedding, as a supportive pillow and comfortable mattress can make a massive difference to your sleep quality. Also, make sure to avoid late and heavy meals before bedtime, as well as alcohol and caffeine. Getting regular exercise can also help you fall asleep quicker and stay asleep for longer.
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The Bottom Line
Getting a good night’s rest is crucial for maintaining a healthy body and mind. Even just three consecutive nights of short-duration sleep can push your body into imbalance, resulting in a range of negative effects. This most recent study has revealed the mechanisms that are behind short-term sleep loss and cardiovascular risk. The effects of sleep deprivation should not be underestimated, and therefore, it is important to gain a better understanding of the link between poor sleep and cardiovascular health. Try and keep to a regular sleeping schedule and create an environment that is comfortable and conducive to a good night’s rest.
Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.
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