Khaberni - The world is witnessing a noticeable increase in heart diseases, prompting health experts to focus on simple lifestyle changes to reduce risks.
Cardiovascular diseases, including high blood pressure, heart attacks, and strokes, are often associated with well-known factors such as obesity, poor nutrition, and lack of physical activity. However, doctors today point to the important role of nighttime habits in preventing these diseases.
Dr. Cynthia Kous, a specialist in advanced heart failure, explains that sleep is not just rest, but a crucial stage during which the body regains its balance. During sleep, heart rate and blood pressure decrease due to increased activity in the autonomic nervous system, giving the heart a real chance to rest.
Kous warns that sleep disturbances affect not only the feeling of fatigue but extend to the metabolic process, affecting sugar regulation and appetite, which may increase the risk of obesity and type 2 diabetes, both of which are major risk factors for heart disease.
Common Nighttime Mistakes That Harm Heart Health
1. Irregular sleep schedules
Adhering to a consistent sleep schedule helps regulate the body's biological clock, positively reflecting on blood pressure and artery health. Recent studies indicate that regular sleep improves arterial efficiency and reduces the burden on the heart, whereas schedule disturbances keep blood pressure high at night, burdening the cardiac system over time.
2. Eating late at night
It is advised to avoid eating meals right before bedtime, as studies show that eating after 9 PM is associated with an increased risk of heart disease. Furthermore, delaying the last meal raises the likelihood of developing cerebrovascular issues.
Kous emphasizes the importance of avoiding caffeine, alcohol, and spicy foods before bedtime, due to their negative impact on sleep quality and heart functions.
3. Uncomfortable sleeping environment
The bedroom plays an important role in the quality of rest; high temperatures, noise, and uncomfortable mattresses can stimulate stress hormones, leading to increased blood pressure and faster heart rate. Research also indicates that sleeping in a hot environment may increase the risk of heart problems over time.
4. Using electronic devices before bedtime
Exposure to screens before bedtime stimulates the brain and hinders relaxation, whether due to exciting content or blue light, which reduces the secretion of the sleep hormone melatonin. Studies have shown that watching stressful content even for a short period can raise blood pressure and affect heart rate regularity.
