Sleepless Nights Over Three consecutive days May Harm Your Heart Health
Young, healthy individuals may face enhanced risks of heart disease due to inadequate sleep, according to a study from researchers at Uppsala University. The investigation, published in the journal "Biomarker Research," reveals that three consecutive nights of insufficient sleep can significantly increase inflammation levels in the blood.
The study consisted of 16 young men who underwent controlled sleep restriction periods, followed by periods of normal sleep. During the sleep-restricted phase, blood tests before and after exercise indicated higher levels of proteins linked to cardiovascular disease. These findings suggest that even short-term sleep deprivation can spark unwanted changes in the heart and immune system.
The increased inflammation proteins in the blood are connected with the damage of blood vessels, potentially elevating the risk of issues such as heart failure, coronary heart disease, and atrial fibrillation. Exercise typically triggers the production of beneficial proteins that support brain and heart health. However, during sleep-restricted nights, these proteins were significantly lower.
It may be worrisome that these changes occurred in young and healthy adults following just three nights of poor sleep. Dr. Annie Curtis from the Royal College of Surgeons in Ireland (RCSI) notes on the science portal "The Conversation" that these findings highlight the pressing issue of poor sleep, considering its prevalence among adults.
Not addressed by this study, but relevant to sleep problems in general, about six in 100 people in Germany suffer from sleep disorders. The causes may include stress, caffeine, alcohol, medications, shift work, personality traits, and hereditary factors. Insomnia can lead not only to cardiovascular complications but also contribute to mental health issues, such as depression.
Experts advise seeking medical help for persistent sleep problems and identifying potential underlying causes. Improving sleep hygiene and maintaining regular sleep times can help combat sleepless nights. Practicing relaxation exercises, avoiding caffeine and heavy meals before bedtime, and limiting alcohol consumption can also promote better sleep. Worrying excessively about sleep can, ironically, prevent falling asleep.
The study's findings indicate that short-term sleep deprivation can impact the production of proteins that support brain and heart health, potentially increasing the risks of heart disease. To mitigate sleep problems, experts recommend improving sleep hygiene, practicing relaxation exercises, and maintaining a healthy lifestyle—paying special attention to mental-health factors such as stress and avoiding excessive caffeine or alcohol consumption. Furthermore, implementing community policy changes to address vocational training in health-and-wellness, including mental health, may help raise awareness about the importance of sleep and its impact on overall wellbeing, given its potential link to conditions like insomnia and depression.
