DO YOU GET ENOUGH SLEEP? A new study shows insufficient sleep and trouble sleeping are strongly associated with a higher risk of high blood pressure in women. This essay explores the relationship between sleep and blood pressure. I’ll also give you ten ways you can reduce your blood pressure.
“After sleeping through a hundred million centuries we have finally opened our eyes on a sumptuous planet, sparkling with color, bountiful with life. Within decades we must close our eyes again. Isn’t it a noble, an enlightened way of spending our brief time in the sun, to work at understanding the universe and how we have come to wake up in it? This is how I answer when I am asked — as I am surprisingly often — why I bother to get up in the mornings.” ― Richard Dawkins.
What is Hypertension?
Hypertension (high blood pressure) is a prevalent medical condition that affects a significant portion of the global population. The condition is characterized by the force of blood against the walls of the arteries being consistently too high.
Unfortunately, high blood pressure is widespread, with estimates suggesting that approximately one in three adults worldwide suffers from high blood pressure.
Hypertension is considered one of the most common health problems, particularly in developed countries.
The American Heart Association reminds us that unmanaged high blood pressure can lead to stroke, visual loss, heart attack, heart failure, kidney disease (or failure), and sexual dysfunction.
You may not feel anything is wrong, but hypertension could be quietly causing damage that can threaten your health.
I Regularly Monitor My Blood Pressure
I regularly monitor my blood pressure, as it has sometimes been elevated. My benign brain tumor damaged my pituitary, which dropped my testosterone levels.
Unfortunately, hypertension is common. Nearly half (48 percent) of adults have high blood pressure.
Doctors define hypertension as a systolic (top number) blood pressure greater than 130 mmHg or a diastolic (bottom number) blood pressure greater than 80 mmHg or taking medication for hypertension.
Am I At Risk Of Hypertension?
High blood pressure does not discriminate based on age, gender, or ethnicity, although certain groups may be more susceptible.
I make sure that I minimize my hypertension risk factors:
- I avoid an unhealthy diet (one with too much salt, lots of saturated and trans fats, and minimal intake of fruits and vegetables).
- I am not physically inactive.
- I don’t use tobacco.
- I don’t drink alcohol.
- I avoid being overweight or obese.
- I stay under age 65 (this will become increasingly challenging over time).
- I keep my stress under control, regularly practicing mindfulness practices such as meditation and yoga.
Luckily, I do not have diabetes or kidney disease. Lastly, I chose my parents well, with neither having had hypertension.
Does sleep play a role in hypertension avoidance?
Insufficient Sleep and Hypertension — A New Study
A new study reminds us that insufficient sleep and trouble sleeping are strongly associated with a higher risk of high blood pressure in women.
Researchers at Harvard’s Brigham and Women’s Hospital (USA) reported their findings in Hypertension.
They documented nearly 26,000 cases of hypertension. After controlling for lifestyle and demographic risk factors, the study authors discovered this:
Compared with women who slept seven to eight hours, women with shorter sleep duration had a higher risk of hypertension.
Study Results in Graphic Form
Here are the results in graphic form:
Other Study Findings
Compared with women rarely having difficulty falling or staying asleep, women who sometimes or usually have these sleep difficulties had a 1.14 times higher risk of developing hypertension.
Early morning awakening did not appear to be associated with hypertension risk.
Finally, there was no effect of night work or chronotype.
Final Thoughts: Pillow Talk — How Sleep Whispers to Your Blood Pressure
The study authors offer that women who get insufficient sleep should have screening for high blood pressure; those with sleep challenges should explore ways to resolve the issues.
I go further: All adults 40 and older should be screened for high blood pressure. This proposal complies with The U.S Preventive Services Task Force (USPSTF) guidelines.
I hope that I got your attention. Nearly half of American adults have hypertension. Moreover, there is this statistic:
Only one in four adults with hypertension have their hypertension under control.
We can do better. In that context, I will end with some potential risk-reducing maneuvers.
10 Ways to Use Lifestyle to Fight Hypertension Risk
The Mayo Clinic (USA) offers valuable tips to reduce hypertension risk. These include the following:
1. Shed extra pounds
Weight loss can be an especially effective maneuver to control blood pressure. For overweight or obese individuals, shedding even a small amount of weight can drop blood pressure.
In general, blood pressure might decrease by about one millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) lost weight.
Waistline size is also important. Too large a waistline can increase the high blood pressure risk.
Generally, men are at risk if their waist is over 40 inches (102 centimeters). Women are at risk if their waist is over 35 inches (89 centimeters).
These numbers vary by ethnicity. Ask your healthcare provider about what is best for you.
2. Exercise
Physical activity can drop high blood pressure by 5 to 8 mm Hg. Be consistent to keep your blood pressure from rising again. Aim for a minimum of 30 minutes of moderate physical activity daily as a general goal.
Moving can also help keep elevated blood pressure from turning into high blood pressure.
Both aerobic and strength exercises can help blood pressure.
3. Eat well
A diet rich in fruits, vegetables, whole grains, and low-fat dairy products (and low in saturated fat and cholesterol) can drop blood pressure by up to 11 mm Hg.
Eating plans that can help control blood pressure include the Dietary Approaches to Stop Hypertension (DASH) and Mediterranean diets.
Dietary potassium in the diet can reduce the effects of salt (sodium) on blood pressure.
Good sources of potassium include fruits and vegetables; food is preferred over supplements. Try to get 3,500 to 5,000 milligrams daily. This approach might lower your blood pressure by 4 to 5 mm Hg. Ask your healthcare provider about your optimal potassium intake.
4. Reduce dietary salt (sodium)
Even a small sodium reduction in the diet can improve heart health and reduce high blood pressure by about 5 to 6 mm Hg.
Sodium intake effects on blood pressure vary among groups of people. Experts recommend limiting sodium to 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg daily or less — is best for most adults.
To reduce sodium in the diet:
- Read food labels. Select low-sodium versions of beverages and foods.
- Eat fewer processed foods. Most sodium is added during processing.
- Don’t add salt. Consider using spices or herbs to add flavor to food.
- Cook. Cooking allows you to control the sodium amount in food.
5. Limit alcohol
Limiting alcohol to less than one drink daily for women or two drinks for men can help lower blood pressure by approximately 4 mm Hg. One drink equals five ounces of wine, 12 ounces of beer, or 1.5 ounces of 80-proof liquor.
Drinking excessive alcohol can elevate blood pressure by several points. Alcohol can also drop blood pressure medication effectiveness.
6. Quit smoking
Smoking increases blood pressure. Quitting can also lower heart disease risk and improve overall health and longevity.
7. Get a good night’s sleep
Poor sleep quality — fewer than six hours of nightly sleep for several weeks — can contribute to high blood pressure.
Please let your healthcare provider know if you often have trouble sleeping. If you don’t have restless leg syndrome or sleep apnea, here are some simple tips for getting better sleep.
- Stick to a sleep schedule. Try to keep the same schedule on weekends and weeknights.
- Create a restful space. Keep your sleeping space quiet, cool, and dark. Try doing something relaxing (for example, a warm bath) in the hour before bedtime. Avoid bright light, such as a computer screen or television.
- Watch what you eat and drink. Don’t go to bed hungry or too full. Avoid large meals close to bedtime. Limit or avoid caffeine, alcohol, and nicotine close to bedtime.
- Limit naps. If daytime naps help you, limit them to 30 minutes to promote better nighttime sleep.
8. Reduce stress
Chronic emotional stress can contribute to blood pressure elevation. Here are some strategies to reduce your stress levels:
- Avoid trying to do too much.
- Focus on issues you can control and create solutions. For a work issue, talk to a supervisor. For conflict with family, find ways to resolve it.
- Avoid stress triggers.
- Create relaxation time. Sit quietly and breathe deeply daily. Make time for enjoyable activities.
- Practice gratitude. Expressing gratitude to others can drop stress.
9. Monitor your blood pressure at home and get regular checkups
10. Get support
Supportive friends and family and friends are important to optimizing your health.
Consider joining a support group if you need support beyond your family and friends. This approach may put you in touch with people who can boost your emotional or morale and offer practical tips to cope with your condition.
Finally, a call to action: Get screened for hypertension and pursue healthy lifestyle habits.
Thank you for reading “Sleep and Blood Pressure.”
