How to get rid of heart palpitations at night?

Palpitations are a common experience for people of all ages. They can be caused by anxiety, stress, physical or mental fatigue, and many other factors. If you have ever felt your heart racing unexpectedly and beating irregularly while lying in bed trying to sleep, then you know how unpleasant this sensation can be. Fortunately, there are a few things that you can do to help alleviate these symptoms!

What Are Heart Palpitations?

It is natural to feel palpitation when you are excited or anxious about something (1). However, experiencing them too often could mean an underlying condition that needs medical attention.

Heart palpitations refer to the feeling of irregular beats or abnormal rhythm in the chest area (2). Some people describe them as feelings like:

  • Fluttering
  • Skipping beat
  • Racing heartbeat
  • Pounding

They might indicate any health problem related to the heart’s electrical system such as arrhythmias (irregular heartbeat) caused by atrial fibrillation or unstable angina (3).

Common Causes

The causes for heart palpitation vary from one person’s lifestyle choices and pre-existing medical conditions but some factors commonly contributing towards it include:

1.Caffeine Intake

Caffeine intake –tea included–stimulates the nervous system allowing increased production of adrenaline leading our body into being on high alert mode(4).

2.Excessive Alcohol Intake

Excessive alcohol consumption leads towards dehydration and brain irritability which directly affects liver function causing blood sugar fluctuations worsening any likely chances of mild Arrhythmia being promoted to severe issues(5).

3.Stressful situations

Stressful work schedules mentally drain us yet physically affect our bodies’ mechanisms producing higher levels of Cortisol stopping blood flow inducing feelings insomnia making trigger points occur more frequentlysigh(6).

4.Smoking

Smoking induces the production of nicotine within your bloodstream leading to a constricted blood vessel affecting heart performance so happily put it out(7).

How to Prevent Heart Palpitations

As many causes are directly associated with our lifestyles, shifting small choices would lead towards refraining from experiencing palpitations or reducing their frequency:

1.Avoid Nicotine

Smoking and using any tobacco products negatively affect health lasting in long-term high risks such as Stroke, Cardiovascular disease, lung cancer and various types of bleeding risk which we must strictly refrain from.

2.Taking Good Nights Sleep

Sleeping uninterrupted for at least seven hours every night of quality rest aids in keeping stress levels low by maintaining mental wellbeing thus resulting positively strengthened cardiovascular performances (8).

3.Maintain A Healthy Diet Plan

Maintain an ideal weight range according to body mass index (BMI) while following a healthy diet pattern consisting of:

  • fresh vegetables – containing magnesium which helps regulate heart functions.
  • lean meat with proper portion size serving instead choosing plant-based proteins like beans or lentils as they are clean sources causing lesser trouble carrying harmful fats!
  • Whole-grains – these contain necessary minerals needed for the prevention of atrial fibrillation!
    Continue consuming foods packed-full vitamin B12 essential support red-blood cell formations garnering easy oxygen transportation throughout the body aiding its requirements (9)!

4.Exercise Regularly

Believe me; regular exercise schedules provide us greater physical benefits regulating systems within ensuring safety against possible impairments including Cardiac concerns! So shape up but start gradually improving one day your aerobic level fitness will be unbeatable oh daaamn!(10)

Overall there is no simple way around preventing palpitation but merely slight lifestyle changes that serve beneficial effects not only when managing palpitation situations but also rendering overall well-being. This article serves as a guide enabling you to take the right measures and observe necessary precautions for prime heart performance because everyone deserves healthy sweet beats.

Always maintain cardio health alongside (12) possible lifestyle changes guaranteeing steady control over palpitation frequency developing strength! Take these easy precautions early on leading towards lesser hard-won battles in the later stage as every beat counts one day at a time (13)!

Remember, your heart is strong and resilient; with the right tools, you can keep it healthy and happy for many years to come.

1: “How Stress Affects Your Health.” American Psychological Association

2: “Palpitations,” NHS Inform, August 5th 2020

3: “Arrhythmias,” Mayo Clinic

4:”Caffeine intake may lead to palpitations,” University of Maryland Medical Center.

5:”Excessive alcohol use has immediate effects that increase the risk of hypertension, are linked to atrial fibrillation” National Institute on Alcohol Abuse and Alcoholism

6:”The Impact of Work Schedule on Sleep Duration and Quality among Hospital Nurses Working in Shifts”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6601439/

7:https://www.medicalnewstoday.com/articles/324253#smoking-and-heart-palpitations )
8 : “Sleep Quality and Cardiovascular Disease,” Medscape
9 https://health.clevelandclinic.org/can-vitamin-b12-deficiency-cause-heart-problems/
10 https://www.health.harvard.edu/exercise-and-fitness/cardiac-benefit-of-exercise-training-is-modest-at-best
11.Mayo Clinic Staff (2016). Palpitations.
12 Middleton M., Frishman W.H., Sirianni B.F. Exercise as Medicine Hypertension Control Through Physical Activity Cardiology in Review – Volume 28 · Issue 3, May/June 2020
13 Yin J., Fan W., Wang X. Leisure time physical activity and risk of atrial fibrillation: Results from the Multi-Ethnic Study of Atherosclerosis (MESA) PLoS ONE – Volume 14 · Issue 11, November 2019

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