In the pre-dawn tranquility, when the world is still asleep, many people toss and turn because of sleep problems. This is not only a story about insomnia, but also a story about a hidden health danger hidden in the night - increased blood pressure in the systemic arteries (hypertension). Staggeringly, more than half of people with high blood pressure suffer from sleep disorders. But what is it that connects these two seemingly separate health issues?
The effects of sleep on health are self-evident, especially in regulating blood pressure in the systemic arteries. Long-term sleep deprivation can disrupt the balance of the body's endocrine system, especially the secretion of adrenaline and cortisol. These hormones play a key role in regulating cardiovascular function. When sleep quality decreases, levels of these hormones fluctuate, which in turn leads to an increase in blood pressure.
Lack of sleep can also affect the heart rate and the elasticity of blood vessels, causing blood pressure to fluctuate. In order to maintain basic physiological needs, the body increases cardiac output, which directly leads to an increase in blood pressure. In addition, sleep deprivation can also affect the body's response to insulin, which can lead to abnormal glucose metabolism, which is also an indirect factor in the increase in blood pressure.
A series of studies have shown that persistent sleep deprivation is strongly associated with long-term increases in blood pressure. In particular, those who sleep less than 6 hours at night have a much higher risk of high blood pressure than those who sleep regularly. Therefore, sleep deprivation should be considered an important risk factor for hypertension.
Nocturnal fluctuations in blood pressure are an aspect that is often overlooked in the management of hypertension. Most people with high blood pressure have less than ideal blood pressure control at night, which is closely related to the quality of their sleep. Normally, a person's blood pressure drops slightly during sleep at night, which is known as a "nocturnal blood pressure drop." However, for many people with high blood pressure, this decrease is not significant, and even nighttime blood pressure increases.
Elevated blood pressure at night is associated with an increased risk of multiple cardiovascular events. For example, the risk of serious health problems such as heart attack and stroke increases. This is because increased blood pressure at night puts more strain on the heart and vascular system, especially during nighttime rest.
For people with high blood pressure, monitoring blood pressure at night is equally important. By using 24-hour ambulatory blood pressure monitoring, the level of blood pressure control in an individual can be assessed more accurately. For those who have poor blood pressure control at night, doctors may adjust their regimen, such as adjusting the timing of medications, to optimize blood pressure control at night.
Improving sleep habits is an important aspect of controlling blood pressure. A good night's sleep can help regulate hormones in the body, improve heart and blood vessel function, and thus contribute to the stabilization of blood pressure. People who sleep*** generally have more stable blood pressure readings and are more efficient at dealing with daily stress.
There are many ways to improve sleep, such as maintaining a regular sleep schedule, creating a quiet and comfortable sleeping environment, and avoiding too many stimulating foods and drinks at night. In addition, moderate evening exercise can also improve sleep quality, but strenuous exercise should be avoided before bedtime.
To better control blood pressure, people with high blood pressure are advised to do some relaxation activities such as reading, meditation, or relaxing yoga practices before bedtime. These activities can help reduce stress levels and promote better sleep quality.
In addition to sleep, other lifestyle changes are also critical for blood pressure control. A healthy diet, regular physical activity, stress management, and avoiding bad habits such as smoking and excessive alcohol consumption are essential to maintain normal blood pressure.
A healthy diet should include foods rich in whole grains, fresh vegetables, and fruits, while reducing salt and saturated fat. Regular physical activity, such as brisk walking, swimming, or cycling, can strengthen heart function and lower blood pressure.
In addition, effective stress management is also key to controlling blood pressure. Long-term stress can negatively affect the heart and blood vessels, leading to an increase in blood pressure. By practicing deep breathing, meditation, or engaging in relaxing social activities, stress levels can be reduced.
In summary, comprehensive lifestyle modification is an effective strategy to control hypertension. With these adjustments, not only can blood pressure control be improved, but overall health can also be improved.