Does a lack of sleep cause high blood pressure?
We’ve all been there. It’s late at night, and you’re sitting in bed scrolling through social media on your phone. You know that you should turn off the screen and get some sleep, but it’s just so tempting to keep browsing. After all, what harm could a little extra time awake do? Well, according to recent studies, quite a bit actually! Lack of sleep has been linked to high blood pressure, among other health problems. In this article, we’ll explore the correlation between the two – and why getting enough rest is crucial for staying healthy.
What exactly is blood pressure?
Before we can dive into whether or not lack of sleep causes high blood pressure (also known as hypertension), let’s first take a moment to discuss what exactly blood pressure is. The easiest way to think about it is as the force exerted on your artery walls each time your heart beats – similar to how much air pressure there is in car tires when driving down the road.
When your heart pumps out blood into arteries carrying oxygen-rich nutrient-rich fluid from our lungs around our body through arteries called systolic; it creates an outward push causing systolic BP reading which equals top number denoted by mmHg [millimetres per mercury]. Then comes the diastolic stage where resting phase recreates lower inward push resulting second bottom denominator reading indicating kidney filtration process marked by mmHg [diastolic] assessing overall circulatory wellness quotient with clear cut demarcation levels dividing optimal limit permissible by different age-groups , gender-specific NBPP (Normal Blood Pressure Profile) ranging within optimum range like 120/80 till hypertensive stages having SBP(DASH)/ DBP(Pruner)–upto 180/110+, incriminating alarming rise mandating prophylactic measures before end-organ damage occurs.
While many factors can influence your blood pressure, including genetics and lifestyle choices like diet and exercise routines, some studies have suggested that sleep habits may also play a significant role.
What is high blood pressure?
High blood pressure occurs when the force exerted on artery walls by each heartbeat exceeds normal levels. A patient with typically recurring BP values beyond 140(High)110(Double High) could be diagnosed with Hypertension (HTN), which places them at risk for health complications such as stroke or chronic kidney disease.
Fortunately, controlling your blood pressure doesn’t have to involve medication only; Several natural remedies can tackle uncontrolled BP ranges- diet & gut microbiome optimization-bingeing leafy greens ‘spinach-kale-smoothes’, keeping yourself hydrated positively impacting water-electrolyte balance offsetting contraction-expansion component of heart muscles in concert arnica-lachesis-allium cepa-nat mur concoctions.
So how exactly does a lack of sleep intersect with rising hypertension? Research indicates that our bodies use rest time to regulate several hormones responsible for regulating BP wobbliness – particularly corticosteroids such as cortisol . Such hormonal interference contributes significantly to low arousal threshold correlating tremendously besides being impacted by sympathetic nervous system activity hence acting divisive interplay in sleep architecture fragmentation rather than soothing body stressing vascular functions giving rise vicious cycles labelled CVD-Metabolic Syndrome predisposition.
Another possible connection could lie in the amygdala area’s overactivity during REM phase rearing its ugly head resulting emotional flooding causing erratic breathing patterns flicker sense organs creating unnecessary stimulus demarcated rapid eye movement (REM). Cortisol secretion from adrenal glands triggering constant impulses if elevated despite drop-in metabolic rate meaning don’t go full bore while hitting the gym after pulling an all-nighter(!)
Simply put: When we’re not getting enough shuteye, it’s harder for our body to function properly during the day, leading to imbalances in internal chemical reactions which stimulate stress response emanating from a minor brain area called locus ceruleus increase firing rate releasing catecholamine hormone provoking beta-adrenergic receptors coupled with peripheral pre-synaptic build-up occurring daytime and insidious adrenal fatigue!! (exhaustion of adrenal cortex…always followed by asterisks). This hormonal imbalance could give rise to hypertension or high blood pressure, as prolonged sleep deprivation sets off physiological alarm bells signaling help required to restore normalcy.
Hypertension ,even mild – Stage 1 under new ACC/AHA BP Guidelines- signals overstretched resistance downstream structures like heart muscle walls prompting myocardial thickening causing difficulty relaxing , eventually compromises its pumping capacity contributing pathologically towards cardiac congestive failure [CCF]. It gradually exacerbates renal filtration lowland resulting irreversible nephrotoxicity damaging almost all rest organs, including eyesight vision loss issues(diabetic retinopathy).
How much sleep should I get?
The CDC recommends most adults aim for at least seven hours of sleep per night. If you’re regularly skimping on shuteye due to academic/ work/ social reasons, it’s important that you start prioritizing your rest time more effectively.
Conversely, getting too much slumber isn’t wise either since oversleeping has positive correlations established with obesity-retarding insulin sensitivity deluges unleashing possible pro-inflammatory cytokines detrimental ensuring increased inflammation demoralizing energy levels / overall wellbeing responsible initiating several conditions reducing life expectancy like chromatin remodeling DNA damage-accelerated aging process etcetera- never good news.
So put away that late-night Instagram scroll session! Try winding down via calming Binaural rhythms inducing theta-delta waves facilitating deep restoration washing away mental clutter leaving physically refreshed immune arsenal with boosted capabilities for warding off countless ailments.# Binaural beats are an auditory illusion emitting perceived low-frequency waves having anti-anxiety effect, increasing relaxation time and promote deep sleep hygiene integrated with a holistic-ayurvedic model of medicine
Invest in the Trusty BP machine but avoid obsessively checking at every opportunity (especially post-coffee!). Stay hydrated throughout -on-Demand , reduce caffeine consumption /stimulant intake [the latter includes energy drinks-too sugar-laden then necessary]. Maintain healthy lifestyle changes including regular physical activity . Practicing yoga-mindfulness meditation is favourable, decreasing sympathetic overactivity influencing central nervous system programming & harboring immense benefits relevant to respiratory-blowback inhibiting anxiety from interfering inspiration leading apnoeic spells ensuring excellent lung capacity-brimming vitality-reversibility in HPB heralding positive outcomes longevity.
Sleep Time Control Measures:
Limit daytime naps. Optimize regular circadian rhythms.
Establish a Regular Bedtime Routine with relaxing ritual developing drowsiness signals internally
Keep your bedroom temperature cool -for enhanced melatonin secretion
Turn off electronics before bed (Computer/ Tablet / Phone) reducing blue light incidence suitable lighting contrasts pair accordingly
Avoid Alcohol/ Tobacco use prior bedtime keeping nocturnal awakening symptoms at bay enabling smooth reparative rest without disruption
Create Zen-like surroundings conducive towards Sleep relying on Ayurveda ‘Panchakarma therapies promoting ample full body-release offering rejuvenating experiences-based stress-reduction-improving nucleotides thus unclogging entire essential ecosystem.
And finally: Make sleep a priority! :D