essential for heart health

IN THE DAYS FOLLOWING A TIME CHANGE DUE TO DAYLIGHT SAVING TIME, RESEARCH SHOWS A MARKED INCREASE IN HEART ATTACKS AND STROKES. HOWEVER, LOSING SLEEP ANYTIME CAN BE A MAJOR RISK FACTOR FOR CARDIOVASCULAR DISEASE.

“Getting a good night’s sleep every night is vital to cardiovascular health,” said Donald M. Lloyd-Jones, M.D., Sc.M., FAHA, past volunteer president of the American Heart Association and chair of the department of preventive medicine, the Eileen M. Foell Professor of Heart Research and professor of preventive medicine, medicine and pediatrics at Northwestern University’s Feinberg School of Medicine. “Adults should aim for an average of 7-9 hours and babies and kids need more depending on their age. Unfortunately, we know as many as 1 in 3 people do not get their recommended amount of sleep each night.”

In addition to increasing risk for cardiovascular conditions like heart attack and stroke, lack of sleep may also put people at risk of things like depression, cognitive decline and obesity.

Consider these small changes in daily habits that can make a big difference in sleep quality:

1. MAKE HEALTHY LIVING A HABIT: Eat a balanced diet, get regular physical activity and manage stress to support a healthier night’s sleep.

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2. SET THE ALARM FOR MORNING AND NIGHT: Stick to specific times to go to bed and wake up each day and commit to a consistent sleep schedule as much as possible. Along with a wake-up alarm, try a bedtime alarm to indicate it’s time to start winding down.

3. ESTABLISH BEDTIME HABITS: Once your bedtime alarm goes off, move into a familiar ritual, like brushing your teeth, washing your face or taking a warm bath.

4. RELAX AND UNWIND: Take a few minutes to destress. Consider reading, journaling, meditating or listening to music to ease into a good night’s rest.

5. TAKE A TECHNOLOGY BREAK: A bedroom free of light and technology equates to better sleep, so keep your phone and other devices away from the bed. Try logging off your electronic devices at least an hour before bedtime.

LEARN more about the importance of sleep for heart health at heart.org