Women who are chronically deprived of sleep or sleep more than 8 hours have an increased risk for heart disease.
Over 71,000 women in the Nurse’s Health Study who were followed for a decade experienced more heart attacks if they slept less than or more than 8 hours each night. After accounting for factors such as smoking, snoring and being overweight, too much or too little sleep was shown to be a primary factor in an increased risk for heart disease. Women who sleep 5 hours or less each night are 45% more likely to develop heart problems. Those who sleep 7 hours each night have a 9% increased risk for heart disease. A decrease in our sleep time can induce changes in the body that inevitably promote high blood pressure, obesity and diabetes.
Good Sleeping Habits:
- Establish a routine at bedtime
- Exercise regularly, but not vigorously within 4-6 hours of bedtime
- Cut back on caffeine products and avoid later in the day
- Cut back on fluids in the evening and consume more water earlier in the day
- Don't smoke – nicotine and caffeine both are powerful stimulants
- Try eating a high protein snack before bed, but don’t go to bed hungry or full
- Minimize your stress and learn to cope with it in a healthy way – meditate, and cultivate a joyful approach to life
- Learn how not to be angry
- If sleep continues to be problematic, have an evaluation by a specialist
Source: Yale – New Haven Hospital HealthLINK