IN MY QUEST FOR GOOD HEALTH, I prioritize diet, exercise, and mindfulness, but I do not underestimate the importance of sleep should not be underestimated. Today, I share some sleep secrets; we’ll examine how your habits can impact the health of your esophagus. Your sleep habits may affect your esophagus cancer risk.
Recent research has revealed an intriguing connection between our sleep habits and the health of our esophagus.
This essay delves into the impact of sleep habits on esophageal health, shedding light on how our sleep patterns and behaviors can influence the well-being of this vital organ.
I will highlight a recent study from the United Kingdom Biobank that reports that people who slept less than six hours a night were more than 1.2 times more likely to develop esophageal adenocarcinoma and 1.6 times more likely to get squamous cell carcinoma after two years.
Understanding the Esophagus
It’s important to know how the esophagus functions to understand how sleep habits affect esophageal health.
The esophagus is a muscular tube transporting food and liquids from the mouth to the stomach.
Coordinated muscle contractions and valve functions ensure proper swallowing and prevent the backflow of stomach acid into the esophagus.
Esophagus Cancer Basics
The American Cancer Society explains that esophagus cancer (esophageal cancer) begins when esophagus-lining cells grow out of control. Over time, the cancer can spread (metastasize) to distant sites of the body.
There are two primary forms of esophageal cancer, based on the type of cell it starts in.
- Squamous cell carcinoma. Squamous cells normally line the esophagus’ inner layer (mucosa). Cancer starting in these cells is squamous cell carcinoma.
This cancer type can occur anywhere along the esophagus but is most common in the neck region (cervical esophagus) and the upper two-thirds of the chest cavity (upper and middle thoracic esophagus).
Squamous cell carcinoma used to be the most common type of esophageal cancer in the United States. The proportions have changed over time, making up less than 30 percent of esophageal cancers.
- Adenocarcinoma. Cancers that start in gland cells (cells that make mucus) are adenocarcinomas. Adenocarcinomas are typically in the lower third of the esophagus. In some conditions, such as Barrett’s esophagus, gland cells begin to replace the squamous cells in the lower part of the esophagus, which might lead to adenocarcinoma.
Risk Factors for Esophagus Cancer
Chronic esophageal irritation may contribute to changes causing esophagus cancer. Here are some factors that cause esophageal cell irritation and increase your risk of esophagus cancer, according to the Mayo Clinic (USA):
- Having gastroesophageal reflux disease (GERD)
- Smoking
- Having precancerous changes in the cells of the esophagus (Barrett’s esophagus)
- Being obese
- Drinking alcohol
- Having bile reflux
- Having difficulty swallowing because of an esophageal sphincter that won’t relax (achalasia)
- Not eating enough fruits and vegetables
- Undergoing radiation treatment to the chest or upper abdomen
- Having a steady habit of drinking very hot liquids:
Is Your Coffee or Tea Putting You at Risk of Cancer?
THE GOOD NEWS? A NEW ANALYSIS SUGGESTS THAT coffee is not associated with a higher risk of non-digestive system…medium.com
A New Study Linking Sleep and Esophagus Cancer
Using UK Biobank data on sleep habits in 393,114 people, a recent prospective study discovered the following:
Subjects who slept less than six hours a night were more than 1.2 times more likely to develop esophageal adenocarcinoma and 1.6 times more likely to get squamous cell carcinoma after two years.
Being a “morning person” appeared to be associated with lower risk than being an “evening person.” Evening persons had almost triple the risk of esophageal squamous cell cancer (and a 1.3 times higher chance of developing adenocarcinoma).
The results remained after the researchers adjusted for potential confounding factors. They adjusted for actors such as smoking status, sex, shift work, body mass index, and a measure of poverty.
Other Study Results
Here are some other study findings:
- Those sleeping over nine hours had double the risk of esophageal adenocarcinoma after two or more years. This risk compares with the risk for those sleeping seven hours nightly.
- Individuals who “sometimes” took daytime naps had a 1.4 times increased risk of esophageal adenocarcinoma. After two years, individuals who usually experienced daytime sleepiness had twice the risk of esophageal squamous for esophagus cancer.
Lead researcher Yin Cao, ScD, MPH, associate professor of surgery at Washington University School of Medicine (USA), explains:
“Disruption of circadian physiology could result in gastroesophageal reflux disease (GERD), the most important risk factor for esophagus adenocarcinoma, via altering the expression of circadian-clock genes in esophagus tissue or reducing the expression of melatonin.”
She adds this observation:
“Both excess sleep and sleep deprivation might relate to immune dysfunction, which might lead to an increased susceptibility to esophageal cancer.”
Let’s turn to ways you may reduce your chances of experiencing esophageal reflux.
Are You Optimizing Your Sleep Position?
One common sleep habit that can affect the esophagus is the sleeping position. I sleep on my right side; if I sleep on my left, my heart falls with gravity, and I awaken.
Research has indicated that sleeping flat on your back can increase the risk of acid reflux — a condition where stomach acid flows back into the esophagus, leading to heartburn and potential damage to the esophageal lining.
Conversely, sleeping on your left side can help reduce acid reflux by keeping the junction between the stomach and esophagus above the level of stomach acid.
Be Careful With Meal Timing
The timing of meals before bedtime also plays a significant role in esophageal health.
I avoid consuming large meals or eating spicy and acidic foods near bedtime. Doing so heightens the likelihood of my experiencing acid reflux during sleep.
Proper digestion requires time. I avoid lying down immediately after a meal. Lying down soon after eating can facilitate the backward flow of stomach acid into my esophagus.
Moreover, the duration spent lying down after eating can also impact esophageal health.
Studies have shown that maintaining an upright posture for at least three hours after a meal can reduce the risk of acid reflux and promote effective stomach emptying. This precaution prevents the accumulation of stomach acid in the esophagus during sleep.
Weight and Sleep Apnea Affect Esophagus Health
Obesity and sleep apnea are two conditions that often coexist and have a detrimental effect on esophageal health. Obesity places increased pressure on the stomach, leading to acid reflux. Fortunately, I am not overweight.
Sleep apnea, characterized by pauses in breathing during sleep, can contribute to acid reflux due to changes in pressure and airflow in the chest and abdomen.
Alcohol and Tobacco
Lifestyle factors, such as alcohol consumption and tobacco use, can also affect esophageal health and sleep habits.
Alcohol relaxes the lower esophageal sphincter, a muscular ring that prevents stomach acid from flowing back into the esophagus, increasing the risk of acid reflux.
Smoking can impair esophageal function, leading to conditions like gastroesophageal reflux disease (GERD).
I don’t smoke and rarely consume alcohol. Certainly, if I drink alcohol, I would not do so close to bedtime.
Stress
Poor sleep quality and stress can further exacerbate esophageal issues. Stress can increase acid production in the stomach and alter the function of the esophagus, making it more susceptible to damage.
Additionally, inadequate sleep or disrupted sleep patterns can affect the body’s natural digestive processes, potentially leading to increased acid reflux.
I am focusing on mindfulness, as I have previously written.
The Two Mindfulness Techniques Nobody Taught You
QIGONG IS A SYSTEM of coordinated body posture, movement, breathing, and meditation. Since I live in the Seattle…medium.com
Sleep Better
Let’s end with some basic sleep hygiene tips:
- Establish a consistent sleep schedule.
- Create a relaxing bedtime routine.
- Avoid caffeine and alcohol before bed.
Sleep plays a crucial role in our overall health and well-being.
Key points — Sleep Secrets: How Your Habits Impact Esophagus Health
Questions. Do sleep habits impact our esophagus’ health?
Findings. Yes. Factors such as sleeping position, timing of meals, duration of upright posture after eating, obesity, sleep apnea, alcohol consumption, smoking, stress, and sleep quality all can play a role in determining esophageal risk.
Meaning. By being mindful of these factors and making conscious choices to promote healthy sleep habits, we can take important steps toward safeguarding our esophageal health.
Here is the scope of the problem, at least in the United States:
- About 21,560 new esophageal cancer cases will be diagnosed (17,030 in men and 4,530 in women) this year.
- About 16,120 deaths from esophageal cancer (12,920 in men and 3,200 in women) will occur.
The lifetime risk of esophageal cancer in the USA is approximately one in 125 men and about one in 417 women.
General Tips for Better Sleep Habits
Learn more in my previous piece, “5 Things You Need to Do to Get Better Sleep, Backed by Science.”
5 Things You Need to Do to Get Better Sleep, Backed by Science
SLEEP IS STRONGLY regulated by biological drive, but the ability to fall asleep at your preferred time and to maintain…medium.com
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
Thank you for reading “Sleep and Your Esophagus.”
