CNN Central News & Network–ITDC India Epress/ITDC News Bhopal: Sleep plays a crucial role in maintaining heart health. According to Dr. Vijay D’silva, Medical Director at White Lotus International Hospital and Clinical Advisor at Heartnet India, adequate sleep naturally decreases blood pressure and heart rate, giving the heart a chance to rest and repair. Research suggests that sleeping less than seven hours a night can increase the risk of heart disease by 11%. Good sleep also helps increase melatonin, cortisol, and antidiuretic hormone (ADH) levels, which protect blood vessels from oxidative stress, reduce hypertension, and control excessive stress on the heart. Conversely, poor sleep can lead to increased blood pressure, obesity, and type 2 diabetes, all of which strain the cardiovascular system.
Dr. D’silva recommends the following tips for better sleep:
Stick to a regular sleep schedule.
Include healthy foods like fruits, green vegetables, and protein-rich foods in your diet.
Avoid alcohol, caffeine, smoking, and high fats or sugar.
Don’t eat heavy meals before bed.
Limit screen time at least 1 hour before bedtime.
Avoid overhydration before bed.
Get proper sunlight during the day.
Exercise daily for better blood circulation.
Plan the next day’s tasks to reduce stress.
Keep your bedroom cool, dark, and quiet.
If you struggle with sleep or experience issues like depression, consult a doctor for proper diagnosis and treatment. Teleconsultation facilities make it easy to connect with doctors and monitor your heart health.
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