Have you ever thought poor sleep can lead to heart attack?
I read in the papers that this sadly can be true! The good news is, you can do something about it starting today!
To help unravel the problem, Japanese researchers chose to investigate the role of disruptions at night.
Research published in 2014 concluded that the average Briton was getting two hours less sleep a night
than people 60 years ago amid warnings that the distractions of modern life could be depriving the body
of the vital time it needs to repair itself.
Poor sleep and its consequences
poor sleep has been linked to conditions ranging from cancer to dementia.
It is thought lack of rest can damage the heart by increasing harmful inflammation as well as leading to insulin resistance.
” The kind of sleep disturbances that are most risky are not well documented,”
said Nobuo Sasaki of Hiroshima University, who led the study.
“Poor sleep includes too short or too long sleep, difficulty falling asleep, and difficulty maintaining sleep.”
What has the research found?
He questioned 12,000 people about whether they woke often, got up regularly to use the lavatory,
struggled to breathe or had bad dreams. Those who took longer than 30 minutes to fall asleep were
52 per cent more likely to suffer a heart attack or angina, rising to a 73 per cent higher risk for those
reporting poor quality sleep, Dr Sasaki told the European Society of Cardiology congress in Barcelona.
Those who reported the most disturbances at night were 99 per cent more likely to suffer heart attacks or angina, he found.
People who toss and turn at night are twice as likely to have a heart attack,
according to a study that suggests sleeping badly could be an early warning of serious illness.
Cause and effect has been hard to disentangle.
Some argue that trouble sleeping may be the result of emerging illness as much as the root of it.
Those with existing heart disease often report disrupted sleep.
” Poor sleep in patients with ischaemic heart disease may be characterised by shorter sleep and brief moments of waking,”
he said. “Difficulty maintaining sleep reflects an increase in sleep fragmentation– brief moments of waking up–
and causes over-activity of the sympathetic nervous system and adrenocortical axis [a hormonal system that regulates stress]“.
What can you do starting today to prevent this lifestyle disease from happening to you?
Here is 5 tips you don’t negotiate with yourself.
Eat breakfast each and every day ideally within 30/45 min from getting up.
Psssst! If you are super busy – at least have a handful of nuts and some dates.
Don’t go on empty stomach.
How far would you go if you had no petrol in your car?? Just checking.
Drink 2 litres (3 and a half pints) of water – ideally alkaline water each day
Everyone knows we are over 70 per cent of water. Only breathing alone takes fluids out of the body so we have to replenish it.
Our body works at its best at an alkaline pH of around 7.35 which helps move cells around the body more easily and helps to switch the circadian timer and sleep.
Reduce your caffeine intake or give it a miss altogether.
Is it a social act for you or you really need the coffee?
Coffee from the shop is actually 10 times stronger (and makes you addictive to it)!
Side bonus: if you sum up the cost of your regular coffee in a month you’d be surprised what you can save!!
Extra stimulants mess up your natural bio rhythm.
Choosing an alternative to coffee is far healthier.
No electronic devices 1 hour before bed time
Give your brain time off from TV, mobile phone, ipads, etc. The blue light on these devices suppresses the production of melatonin – hormone that helps us to sleep. So basically the body is told to keep awake.
Aim for minimum 4 evenings per night you go to bed before midnight
The circadian rhythm is at its lowest point usually between 10 pm and 5 am. – so best of us to rest. If we miss these times our sleep becomes inefficient. So if you keep to the times above that is the time when the body cleansing and detoxifying on many levels.
So it’s not waste of time it’s highly productive.
Inspiration and data take from a book: Fast Asleep Wide Awake by Dr. Nerina Ramlakhan
Are you up for a challenge?
Set yourself a go to stick to these 5 tips for the next 7 days and then extend it to the next 21 days.
And stick to it! Write a sticky note on the bath mirror, in the fridge, on your computer screen…
Share your challenge with me on my fanpage: https://business.facebook.com/luciepatelvarekova
If you’d like to know my secret and short cut to enjoying the best night sleep every night, email me!
Let me share with you how simple, easy and effective this most important action can be.
Be healthy and vibrant by choice not by chance!
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or call me on Skype: Lucie Patel Varekova
Email: [email protected]