Healthy Sleep = Good Cardiovascular Health

Getting a good night’s sleep every night is vital to cardiovascular health. A good night’s sleep is just as important as regular exercise and a healthy diet. Research shows that poor sleep has immediate negative effects on your health. Poor sleep habits may put you at risk for:

• Cardiovascular disease
• Cognitive decline and dementia
• Depression
• High blood pressure, blood sugar and cholesterol
• Obesity

Most adults need 7-9 hours of sleep each night. Children require more: 10-16 hours for ages 5 and younger, including naps; 9-12 hours for ages 6-12; and 8-10 hours for ages 13-18. Adequate sleep promotes healing, improves brain function and reduces the risk for chronic diseases.

The benefits of a good night’s sleep

• Improved mood and energy
• Stronger immune system
• Better brain function, like being more alert, better focus and better problem solving
• Less risk of chronic disease

Tips for a successful night’s sleep

• Charge your devices as far away from your bed as possible.
• Dim your screen or use a red filter app at night. The bright blue light of most devices can interfere with your circadian rhythm and melatonin
• Alarms aren’t just for waking up–set a bedtime alarm to remind you that it’s time to shut down for the night.
• if you have a scrolling habit you’re trying to kick, try an app-blocking app that makes it difficult to get lost browsing the internet or social media.
• Tell notifications to buzz off if they’re waking you up at night. Put your phone on “do not disturb” mode.

If your focus is optimal health and well-being, it’s recommended that you make sleep a top priority and incorporate some of the tips above.