The term “silent killer” might sound like something out of a horror movie, but it is actually a name for hypertension or high blood pressure. This dangerous condition often has no outward signs or symptoms. To make matters worse, many of us engage in a habit that allows this silent killer to sneak up on us without notice: skimping on sleep. If you consistently lack the proper amount of sleep, you risk seriously elevating your blood pressure.
A study conducted at the Mayo Clinic showed that cutting short our sleep at night, such as only getting around 4 hours, causes our blood pressure to rise, our nighttime pulse rate to quicken, and disrupts our blood pressure’s normal daily cycle of fluctuating.
Why Is This a Problem?
To put it simply, high blood pressure during the night is one of the primary risk factors for heart disease, and this study has shown that insufficient sleep causes increases in nighttime blood pressure. Using a controlled study designed to mimic the sleep loss many people experience, researchers measured blood pressure in individuals ages 19-36 after sleeping only four hours a night for several days and then again after sleeping about nine hours a night.
What Did the Study Find?
Blood pressure usually drops at night, but the researchers found that restricted sleep resulted in blood pressure not dropping enough to ensure good health. With high blood pressure being a significant risk factor for heart disease, it’s vital to address any causes, such as lack of sleep, to maintain cardiovascular health and reduce the chances of developing chronic illnesses.
How Can You Lower Blood Pressure?
While it’s easier said than done, getting more sleep is indeed one way to help lower blood pressure. Nonetheless, in today’s busy world, it’s not always feasible to ensure we get the proper amount of rest. Therefore, other ways to maintain healthy blood pressure include adopting a few lifestyle changes, such as regular exercise, stress reduction, abstaining from smoking, limiting alcohol consumption, and maintaining a balanced diet.
Nutritional Strategies
Several nutritional strategies, such as managing sugar intake, can also help control blood pressure. Dr. Mark Wiley suggests cutting back on sugar consumption, given that excess sugar in our diets has been linked to high blood pressure.
Dr. Michael Cutler also recommends using supplements to help manage blood pressure levels. Some of these options include:
- Fish oil: Fish oil supplements, which are rich in omega-3 fatty acids, can help lower blood pressure by reducing inflammation and improving blood vessel function.
- Coenzyme Q10 (CoQ10): CoQ10 is a natural antioxidant found within the body that is necessary for energy production and the maintenance of cell function. It has been shown to help lower blood pressure by improving the dilation of blood vessels and supporting overall cardiovascular health.
- Hawthorne berry: Hawthorne berries contain compounds that can help increase blood flow, especially to the heart, which can help reduce blood pressure.
In addition to incorporating these supplements, it’s essential to maintain a healthy diet that includes a balance of fruit, vegetables, whole grains, legumes, and lean meats while limiting processed and high-sodium foods. Consuming potassium-rich foods, such as bananas, avocados, and sweet potatoes, can also help counteract sodium’s effect on blood pressure.
Things to Remember
It’s crucial for our overall health and wellbeing to address and manage high blood pressure for several reasons, such as reducing the risk of heart disease, stroke, and kidney disease. Focusing on improving our sleep habits and adopting an overall healthier lifestyle can help prevent and keep blood pressure in check. Consult with your healthcare provider before making any significant changes to your diet or introducing supplements.
