Poor sleep may raise blood pressure in men 1260x542
28 Dec 2011

Poor sleep may raise blood pressure in men

2 mins to read
Sleep quality can have a big impact on many different aspects of your health. Online personal trainer Andrew Cate looks at the possible link between poor sleep and high blood pressure.


What is blood pressure?
Blood pressure is a measure of the force that your blood places your artery walls as it flows around your body. An example of someone’s blood pressure might be given as a reading of 120 over 80 (120/80). The top number (120) is a measure of the pressure on your arteries as the heart beats. The second number (80) indicates the pressure on your artery walls as the heart is relaxed, as its chambers refill. Blood pressure readings vary amongst individuals, and throughout the day. But when blood pressure levels rise consistently above 140/90, it is considered high. This is also known as hypertension. High blood pressure forces your heart to work harder to pump blood around your body, increasing your risk of heart related illness. A number of factors may increase blood pressure, such as excess body fat, physical inactivity, and too much salt or alcohol in your diet. Research has recently emerged, suggesting that poor quality sleep may also have a negative impact on blood pressure, especially in older men.

The research
Research published in the journal, Hypertension, looked at men over the age of 65. The researchers discovered men with the lowest levels of slow-wave sleep had nearly twice the incidence of high blood pressure compared to men with the highest levels of slow wave sleep. According to the researchers, metabolism and hormone balance may be affected by sleep-disordered breathing, sleep duration, and the different stages of sleep. Slow wave sleep also helps to lower blood pressure, and its absence is thought to increase the risk of high blood pressure and additional heart health complications. Sleep disruption is thought to be associated with increased blood pressure. For example, previous research on subjects with obstructive sleep apnoea (a condition involving frequent waking throughout the night) found that 60 percent of sufferers had high blood pressure. The researchers theorised that the effects of poor sleep on blood pressure may be more noticeable in older men because older men are more likely to have sleep disorders, and existing high blood pressure.

Tips on how to sleep better
Adopting good sleep habits gives you the best possible chance of having refreshing sleep. The following tips offer some suggestions on what you can do improve your sleep quality, and potentially help lower your blood pressure.

  • Go to bed and get up at the same time every day. Establishing a routine can make a big difference to your sleep quality. Try to avoid sleeping in on weekends.
  • Make your preparation for sleep a priority. Have a pre-sleep ritual, such as dimming the lights, having a bath or shower, reading or listening to quiet music. You could even try some deep breathing exercises.
  • Make sure your room is dark. Even small amounts of light at night can interfere with sleep quality. Darkness triggers the release of hormones which help you fall asleep.
  • Try to spend some of the early daylight hours outdoors in the sunshine, which can help to synchronise your body clock.
  • Create the right environment for sleep. Make sure your room is free from noise and distractions. You will also sleep better if your room is well ventilated and kept at a cool, comfortable temperature.
  • Avoid large, spicy meals, cigarettes, alcohol and caffeine close to bed time. These can all make it harder to fall asleep, or reduce your quality of sleep.
  • Be physically active during the day to help you fall asleep at night. Avoid exercise at night if you have trouble falling asleep.
  • Napping is beneficial if you are chronically sleep deprived (such as shift workers), but it can interfere with your night time sleep. Try to avoid napping unless you’ve had less than 5-6 hours sleep.
  • Natural supplements may help to you to fall asleep, and to help you sleep deeply and soundly. Avoid sleeping pills. They are not a long-term solution to improving your sleeping habits.
  • Learn to reduce thinking and worrying in bed. Plan out your next day before you go to bed to help put your mind at ease. Find ways to help you unwind and manage your stress.
  • Make changes to your sleep routine gradually. Just like any lifestyle habit, give yourself a little time to adapt to these changes, and don’t try to change too much too soon.

References available upon request



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