How Much Sleep Does Your Heart Need?

01/04/08 Living Well

Combined with good nutrition and exercise, the right amount of good quality sleep is essential to heart health. When you don’t get enough sleep your body cannot process and remove cortisol, a chemical your body produces cortisol when stressed. Your body reacts to an overload of cortisol by slowing down your metabolism, hanging on to fat, and eventually causing damage to your heart.  Along with damaging your heart, lack of sleep can rob you of efficiency and make any task harder. Your body will eventually force you to sleep. If you need a cup of coffee to keep going or find yourself dozing at your desk, likely it isn’t because your job is boring–you are tired!

Here are clues you may not be getting enough sleep:

Do you find your mind wandering when reading a magazine article?
Do you have trouble focusing your eyes when driving?
Do you hit the snooze button several times each morning?
Do you feel like the volume is turned up on your emotions?
Do you forget appointments or important dates?
Do you carry extra weight around your middle, no matter how much you count calories or exercise?
Do you doze off while working on the computer or watching television?

If you answer yes to any of the questions you may not be getting enough sleep. Most of us need about seven hours of sleep per night. Optimally, everyone should get at least six hours of uninterrupted sleep. If you are getting the sleep you need you will wake up without an alarm feeling rested, refreshed, and ready to meet the day.

Tips for a better night’s sleep:

• Limit caffeine past the early afternoon.
• Avoid using alcohol to induce sleep, as it causes interrupted and restless sleep.
• Be active for at least 30 minutes per day.
• Avoid exercise within two hours of bed time, as it increases your alertness.
• Ban the television from the bedroom. Create a calm, quiet place for sleep by limiting distractions and noise.
• Sit quietly and breathe deeply for 10 minutes in the early evening. Let go of the tasks of the day and focus on relaxing into the evening. Go to be with a clear and calm mind.
• Don’t feel guilty about protecting your sleep. Take your health and your sleep seriously.

Do your heart a favor and get some sleep!

For more Healthy Lifestyle Tips for Busy people visit Eliz’s blog at www.EmbraceYourHeart.com.  

Eliz Greene survived a heart attack at age thirty-five while seven-months pregnant with twins. She is a heart health educator, freelance writer and speaker on a mission to help busy people lead healthier lives.