Sleep Apnea, Sleep Deprived, Lack of Sleep Raises Risk of Heart Attack (Sleep Better Tips)

Sleep Apnea, Sleep Deprived, Lack of Sleep Raises Risk of Heart Attack (Sleep Better Tips)

August 30, 2019 3 By Bertrand Dibbert


Hello, I’m Dr Joe of TheDrJoe.com Do you need a good amount of sleep to protect your heart and your blood vessels? And if so, how many hours of sleep do you actually need to protect your cardiovascular health? We’re going to be exploring that with the aid of a study that was published recently and Along with that. I’ve got some essential tips for you that will help you get a good night’s rest That’s what’s coming up next, so stay tuned. I’ll see you Now for today’s 20/20 Hello, I’m Dr Joe of TheDrJoe.com Welcome back. Now, we’re going to be talking about sleep on heart disease What’s relationship between sleep and heart disease now if you’re one of those people who normally sleeps for 3 – 4 hours a night and You’re happy with it. You can function with it. You don’t have any issues at all Is it possible that you’re doing your long-term cardiovascular health some damage? Does it really matter that you sleep for just 3 – 4 hours a night? Now we’re going to be exploring those issues in this video presentation And here’s something else. A lot of what I’m gonna say here will apply to sleep apnea Even though this presentation is not about sleep apnea And one thing you need to know and this is important The heart is not the only organ that is usually affected by consequences or poor sleep Other blood vessels for instance. The carotid artery can also get affected and Carotid artery disease can just be as bad and debilitating as coronary artery disease So we’re gonna be explaining some of these issues with the aid of a study that was published recently So let’s move on to the study now, shall we? This is the study I’m referring to. It was published in the Journal of the American College of Cardiology with the title Association of sleep duration and quality with subclinical atherosclerosis What is atherosclerosis? Atherosclerosis is a condition that could be clinical and or subclinical as in this case where the blood vessel would have developed plaques usually fatty plaques and Over time (because it’s a progressive condition), over time especially if the risk factors are still present The blood vessel will become narrower and narrower and that can lead to heart attacks and strokes in future so, what did the Authors actually do? What they did was they recruited 3,974 participants in Spain and they used this 7-day Actigraphic recording. An actigraph is actually a device with which you can monitor rest and activity cycle. So, over a 7-day period They performed the actigraphic recording and with the help of that They were able to divide the participants into four sub groups. What are these groups? well the first group were those who slept for less than 6 hours and then 2nd group were those who slept for 6 – 7 hours 3rd group being those who slept for 7 – 8 hours and a 4th group where those who slept for more than 8 hours and What did they do? They monitored the health of the blood vessels of these individuals using 3d ultrasound scan as well as see the CT scans and they looked at the coronary vessels. The coronary vessels are those vessels that actually supply blood to your heart muscle and You know The carotid artery was another vessel that they studied The carotid artery is the vessel that actually supplies blood to your brain and the femoral artery is the artery that supplies blood to your legs So they monitored the health of those vessels over time And what did they find? They found that in actual fact, those who slept for less than 6 hours actually had a 27 percent risk of developing atherosclerosis i.e plaque formation in those blood vessels and There was something else they found and this is quite interesting Those who have fragmented sleep Poor quality sleep actually had a worse outcome. They they had a 34% chance of developing plaques Compared to those who had good quality sleep So there we are. This study is actually telling us that sleeping for short duration, as well as having poor quality sleep These factors actually independently increase your risk of developing plaques in your blood vessels And if you want healthy blood vessels for the future Then it sort of makes sense for you to maintain a very decent healthy sleep habits Because you need these for the prevention of cardiovascular disease. So what are the main points on this study? well This study tells us that less than six hours sleep at night is bad for your heart and your blood vessels It also tells us that fragmented sleep is just as bad for your heart and blood vessels as a short duration of sleep This study authors also found that there was this strong association between caffeine use and short and disrupted sleep They also found that there was a strong association between the use of alcohol and short and poor quality sleep Indeed. I’ve done a video on the relationship between alcohol and sleep The link should be up there now. When you finish watching this video you go ahead and watch that video and you will uncover how alcohol actually affects your sleep So, what’s the main risk? Well the risk of short and or fragmented sleep is plaque formation in your arteries Now the problem is that if you continue to have bad sleeping habits Well, the risk of plaque formation is progressive. That means you could be storing problems for the future And what are these problems? well I’ve already talked about the plaque build-up Now plaque build-up is almost guaranteed to negatively affect your cardiovascular health So, you’ll be talking about things like strokes if the arteries supplying blood to your brain are affected. Heart attacks if your coronary arteries are affected and then there’s a condition called intermittent claudication This is a condition where you develop leg pain during exercise. Now, intermittent claudication actually occurs when the arteries actually supplying blood to your legs are affected now You can also have problems with dementia. And in dementia group, you also have the Alzheimer disease subgroup. So here we referring to Vascular dementia. These are some of the problems that can actually occur if you continue to have bad sleeping habits where you have poor quality sleep or insufficient sleep Then it begs the question; what’s the required sleep duration for optimum cardiovascular health? Well, as far as this study is concerned it’s not the first study to say this but This study confirms that 7 – 8 hours sleep duration is what we need every night for us to maintain Optimum cardiovascular health. Now, having identified the problem, I need to come up with a solution How do you get a good night’s sleep? Well, I can offer you several tips here But I’m just gonna limit us 4 tips here because I want to keep this video short and the tips I’m gonna offer here a very simple as you’ll soon find out soon. What are these tips? Where the 1st tip is; you get into a routine. A routine as to when to go to bed; when to get up in the morning; And you should also have a winding down routine now As simplistic as this tip sounds, it actually works and why does it work? Well, it forces your body clock to fall in line Our body likes Routine and once you get into a routine, it’ll just fall in line and you get a decent night rest 2nd tip is if you reduce or shut off blue light exposure at least 1 hour before bedtime By blue light exposure, I’m referring to things like smart phones, laptops Tablets, all of these devices actually emit blue light and blue light has been shown conclusively to actually suppress melatonin production Melatonin is your sleep hormone. You need your melatonin to actually get a good night’s sleep So shut off blue light exposure at least 1 hour before bedtime. Ideally 2 hours But if you cannot help it, 1 hour. So that’s tip. Number 2, tip number 3 is an offshoot of the second tip. You should keep your bedroom dark well, our body actually likes darkness at least in terms of sleep anyway, and You know darkness Signals melatonin production and like I said before the more melatonin you have the better your sleep is gonna be so darkness promotes melatonin production. More melatonin means better sleep. So keep your bedroom dark. Tip number 4 is that you should eat foods at night that’ll make you sleep better There’s a long list of foods that you can actually eat that’ll make you get better sleep at night and Indeed. I’ve done a video on this subject. The link should be up there now. When you finish watching this video, you go ahead and watch that video You’ll see the list of foods that I’ve talked about that will help you get better sleep at night So that’s tip number 4. Eat foods that make you sleep better Now I’ve got a question for you, if you’re new to this channel Let me ask you this. Have you subscribed? If you haven’t subscribed well, you should subscribe Well, the button is right there in the bottom right corner. It helps for you to subscribe. Why is this? Well, you’ll get notified of future videos that I make. If you’ve enjoyed this video There’s more where this video came from so you should subscribe. That way you actually get notified of future videos that I make and if you’ve been Coming to this channel and you still haven’t subscribed, please do subscribe. The subscription button Is there as you can see there in the bottom right corner. Now, if you’ve enjoyed this video as much as I have please do share it with a friend or family member. Just share the love like I always say That way, you know your friend or family member will become informed about what I’ve just talked about in this video Now I’m gonna end this video if you like what you’ve seen here, please give this video thumbs up and you know show your likeness. Just hit the ‘like’ button. YouTube like that when you give me a like. I Think that’s about it As far as this video is concerned. If you’ve got anything to say you can say it in the comments section And that’s about it Please do subscribe, like the video and say whatever you want to say in the comment section. Until next time, well, this is Dr Joe signing out