If you’re suffering from high blood pressure (hypertension), poor sleep quality might be part of the problem. Current research indicates that sleeping for less than six hours a day can be linked to hypertension. While people who sleep less than five hours a night face an even higher risk.
There are any number of factors involved in the development of hypertension, from genetic propensity, to obesity, to lifestyle issues such as smoking or a lack of exercise. Poor sleep quality, however, could be a significant contributor. Recently, scientists have begun uncovering a strong connection between a lack of good-quality sleep and the development of hypertension.
The mechanism by which poor sleep might cause blood pressure to become too high is not entirely understood. However, it seems that one of the main issues is the regulation of stress hormones. We all produce certain hormonal compounds in response to the various stressors encountered during the day. During sleep, these are naturally processed out of the body and removed from the system. However, if sleep is disrupted, this can’t happen. The stress hormones remain in the sufferer’s bloodstream and build up over time. One major effect of stress hormones is to increase blood pressure. This should usually be a temporary effect, part of the body’s “fight or flight” response. If it’s protracted, the result can be a long-term elevation in blood pressure.
Sleep Apnea
Another reason that elevated blood pressure might be associated with poor sleep is that both can be connected to sleep apnea. In sleep apnea, the sufferer experiences periods of breathlessness during sleep. At times, breathing briefly ceases altogether. This can lead to the sufferer waking up repeatedly throughout the night, in some cases on dozens of occasions. The result is woefully inadequate sleep and all the problems that come with it.
Many of the risk factors associated with sleep apnea, such as being overweight and having a sedentary lifestyle, are also associated with the development or worsening of hypertension. It follows, therefore, that someone who has poor sleep as a result of sleep apnea may also suffer from high blood pressure. A vicious cycle can emerge where the apnea causes fatigue, which then leads to less activity, which contributes to a worsening both of the sleep apnea and hypertension.
Although medication is available to treat high blood pressure, it’s still better to try to improve the quality of your sleep, at least at first. One simple method is to stick to a good sleep schedule with regular bedtimes that allow for at least eight hours’ rest. Naps should be avoided as these can make your sleep worse. Another way to improve your sleep is to reduce the amount of screen time you get just before bed. Instead of relaxing with games on a mobile phone or computer, someone who has trouble getting enough sleep might be better advised to read a book in more subdued lighting conditions. Supplements such as melatonin and 5-HTP can also help.
Exercise
Plenty of healthy exercise can also help with both poor sleep and hypertension. When you’re already fatigued from insomnia, working out can be the least enticing prospect imaginable; however, even small amounts of exercise can really help. A short 20-minute walk a few times a week can go a long way to improving a person’s sleep and overall condition.
For more serious problems such as suspected sleep apnea, it’s important to seek medical help. Sleep apnea is highly treatable with appropriate medications or through the use of a continuous positive airway pressure (CPAP) machine. This is a device that gently pushes air into the patient’s airways via a mask, preventing apnea episodes and ensuring a restful night’s sleep.
With proper care, sleep disorders can rapidly be reduced. Hopefully your high blood pressure will also be improved as you find your way back to a healthy, natural sleep cycle. However, if you still have consistently elevated blood pressure readings, you should consult a doctor for information on hypertension medication.