sleep quality Archives - Amazing Health Advances

Suboptimal Sleep Linked with Higher Risk of Heart Disease and Stroke

AHA Publisher — Mon, 29 Aug 2022 07:00:18 +0000

European Society of Cardiology via News-Medical – Nine in ten people do not get a good night’s sleep, according to research presented at ESC Congress 2022. The study found that suboptimal sleep was associated with a higher likelihood of heart disease and stroke. The authors estimated that seven in ten of these cardiovascular conditions could be prevented if everyone was a good sleeper. “The low prevalence of good sleepers was expected given our busy, 24/7 lives. The importance of sleep quality and quantity for heart health should be taught early in life when healthy behaviours become established. Minimising night-time noise and stress at work can both help improve sleep.” Dr. Aboubakari Nambiema, Study Author, INSERM (the French National Institute of Health and Medical Research), Paris, France Previous studies on sleep and heart disease have generally focused on one sleep habit, such as sleep duration or sleep apnoea, where breathing stops and starts while sleeping. In addition, prior studies have often assessed sleep at baseline only. The current study used a healthy sleep score combining five sleep habits. The researchers investigated the association between the baseline sleep score, and changes over time in the sleep score, and incident cardiovascular disease. This study included 7,200 participants of the Paris Prospective Study III (PPP3), an observational community‐based prospective cohort. Men and women aged 50 to 75 years and free of cardiovascular disease were recruited in a preventive medical centre between 2008 and 2011. The average age was 59.7 years and 62% were men. Participants underwent a physical examination and completed questionnaires on lifestyle, personal and family medical history, and medical conditions. Questionnaires were used to collect information on five sleep habits at baseline and two follow up visits. Each factor was given 1 point if optimal and 0 if not. A healthy sleep score ranging from 0 to 5 was calculated, with 0 or 1 considered poor and 5 considered optimal. Those with an optimal score reported sleeping 7 to 8 hours per night, never or rarely having insomnia, no frequent excessive daytime sleepiness, no sleep apnoea, and an early chronotype (being a morning person). The researchers checked for incident coronary heart disease and stroke every two years for a total of 10 years. At baseline, 10% of participants had an optimal sleep score and 8% had a poor score. During a median follow up of eight years, 274 participants developed coronary heart disease or stroke. The researchers analysed the association between sleep scores and cardiovascular events after adjusting for age, sex, alcohol consumption, occupation, smoking, body mass index, physical activity, cholesterol level, diabetes, and family history of heart attack, stroke or sudden cardiac death. They found that the risk of coronary heart disease and stroke decreased by 22% for every 1 point rise in the sleep score at baseline. More specifically, compared to those with a score of 0 or 1, participants with a score of 5 had a 75% lower risk of heart disease or stroke. The researchers estimated the proportion of cardiovascular events that could be prevented with healthier sleep. They found that if all participants had an optimal sleep score, 72% of new cases of coronary heart disease and stroke might be avoided each year. Over two follow ups, almost half of participants (48%) changed their sleep score: in 25% it decreased whereas in 23% it improved. When the researchers examined the association between the change in score and cardiovascular events, they found that a 1 point increment over time was associated with a 7% reduction in the risk of coronary heart disease or stroke. Dr. Nambiema said: “Our study illustrates the potential for sleeping well to preserve heart health and suggests that improving sleep is linked with lower risks of coronary heart disease and stroke. We also found that the vast majority of people have sleep difficulties. Given that cardiovascular disease is the top cause of death worldwide, greater awareness is needed on the importance of good sleep for maintaining a healthy heart.” To read the original article click here.

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Irregularities in Sleep Timing and Duration Linked With Increased Risk of Hypertension

AHA Publisher — Fri, 17 Jun 2022 07:30:45 +0000

American Academy of Sleep Medicine via News-Medical – A study of more than two million nights of sleep and blood pressure data found that irregularities in sleep timing and duration were associated with an increased risk of hypertension. Results show that high sleep duration irregularity was associated with a 9% to 15% increase in hypertension risk. Furthermore, a 38-minute increase in sleep midpoint irregularity was associated with an 11% risk increase, and a 31-minute increase in sleep onset time irregularity was associated with a 29% increased risk of hypertension. “This new approach to noninvasive nightly monitoring of sleep duration and timing in people’s homes for an average period of six months each combined with regular blood pressure monitoring has shown us just how important having a regular sleep routine and getting enough sleep is for your health, in this case your heart health,” said lead author Hannah Scott, who has a doctorate in sleep health and is a sleep health research associate at the Adelaide Institute for Sleep Health (AISH), Flinders University. “These novel data shed new light into the restorative benefits of sleep and raise potential concerns for the substantial proportion of shift workers in our modern 24-hour society.” The researchers analyzed data collected over nine months from 12,300 participants who were between 18 and 90 years old. Metrics were recorded with an under-mattress sleep device and a portable blood pressure monitor. Sleep duration regularity was assessed as the standard deviation via device-assessed total sleep time. Sleep timing regularity was assessed as the standard deviation in sleep onset time and in sleep midpoint. Logistic regressions controlling for age, sex, body mass index, and mean total sleep time were conducted to investigate potential associations between sleep regularity and hypertension, which was found in 2,499 participants. “These new insights into the potential adverse impact of irregular sleep timing and duration on heart health further highlight the importance of the role synchronizing the body clock and prioritizing enough sleep opportunity for optimal health and wellbeing.” Danny Eckert, senior author Danny Eckert has a doctorate in sleep and respiratory physiology and is professor and director of AISH. The researchers noted that prior studies of sleep and heart health have been limited in sample size and restricted to a short period of time. The current study investigated associations between sleep regularity and hypertension in a large, global sample over multiple months. This was an unfunded investigator-initiated study. Deidentified data were provided by Withings for unrestricted investigator-led analysis. One of the co-authors serves as a consultant for Withings. To read the original article click here.

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Discover 6 NATURAL Ways to Prevent Migraine Headaches

AHA Publisher — Thu, 15 Jul 2021 07:00:02 +0000

Robert Simon via NaturalHealth365 – Migraine headaches can be severely debilitating, and those of us who frequently suffer from them can end up with a terribly diminished quality of life. In this article, we’re going to take a look at six effective steps you can take to prevent migraines or at least catch them when they strike to minimize the pain and discomfort often associated with this condition. Prevention Is Always the Best Medicine Here are some preventative measures you can incorporate to reduce the likelihood of migraines and severe headaches: #1: Check your diet: Is it free of headache triggers? Around one-tenth of people who suffer from migraines do so as a result of their food choices. Try logging your food intake for a few days and highlight potential offenders such as dairy, wheat, and refined sugars. Although this seems rather ‘basic’ – you’ll be surprised what you discover – once you start keeping track of what you’re eating. #2: Improve your sleep situation Often, all it takes is a concerted effort to improve your sleeping habits to reduce the incidence of a migraine. Getting in a routine of sleeping and waking at roughly the same time each day – even at weekends – can help regulate your hormonal levels, leading to a great reduction of headaches. Experiment with removing all electronic devices from your bedroom, such as TVs and mobile devices. Keep the bedroom as dark as possible and look into “grounding” sheets for your bed to get you ‘connected’ to the earth. #3: Improve your circulation Paying extra attention to your circulatory health can help reduce migraine attacks and help relieve symptoms when one strikes. For example, using ginger (in fresh vegetable juices) and cayenne pepper in your food (or drink) can positively affect your circulation. And, of course, don’t underestimate the health benefits of exercise. Although a 20-minute walk (at low intensity) promotes good blood flow and the ‘relaxation response’ within the body, more intense exercise seems to confer even more benefits. A review article published in 2020 concluded that an adequately rigorous aerobic exercise regimen alone is enough to produce a statistically significant drop in migraine frequency. Finally, try contrasting the temperature of your shower water. Alternate 1-2 minutes of hot water with 30-60 seconds of cold, and be sure to pay attention to your extremities. When I get a migraine – what can I do? Sometimes all the prevention in the world won’t be enough to stop the onset of a migraine or headache, so here are a few tips for making the experience less painful and hopefully stop your headache dead in its tracks. #4: Natural pain relievers can be as simple as herbal remedies such as chamomile and peppermint tea – which can work wonders when it comes to helping you relax and relieving some of the tension of a headache. You might also like to consider using curcumin – in supplement or powder form. Curcumin is a compound found in turmeric which has become increasingly popular due to its pain-relieving and anti-inflammatory properties. In addition, being available in pill format makes it very convenient to take in place of a harsher chemical pain killer such as aspirin – which can be damaging to the liver. #5. Cool off using an ice pack or cold compress on the affected region can be a highly effective way of helping to relieve pain – temporarily. You can also place your hands in ice-cold water for a few minutes while repeatedly clenching and opening your fists for a similar effect. Obviously, once the pain subsides – it would be a good idea to get some much-needed rest. (back to #2) #6: Relax! Sometimes the most effective remedy is to simply take a step back from your daily ‘grind’ and let go. Don’t allow the daily pressures of work and family life to get the best of you. Yes, this comes down to mindset, and many times, that can make all the difference in the world. If you feel a migraine (or headache) rearing its ugly head – put yourself into a hot bath; lay down in a dark, quiet room for a while, or practice some simple breathing techniques. Settling down and relaxing your mind will, in turn, relax your body, resulting in the release of natural mood-enhancing and pain-relieving hormones such as serotonin and endorphins – and ultimately natural migraine relief. Of course, it can’t hurt to try some self-massage or, if possible, have someone else do it. This can do wonders for relaxing the body and mind. Your Diet and Lifestyle May Hold the Key to Preventing Migraines and Relieving Headaches In conclusion, a change in your lifestyle is perhaps the most significant factor to consider when it comes to headache relief. Try to change your diet by removing sugary drinks, fast food, and possible allergens while also participating in regular exercise. Over time, you will be able to identify your own personal dos and don’ts in terms of what reduces your symptoms and what causes them to flare up. Consistency and thoroughness are crucial, and by gradually applying these preventative measures and migraine-relieving techniques, you should vastly improve your quality of life, free from pain and discomfort. Sources for this article include: NIH.gov WikiHow.com To read the original article click here. For more articles from NaturalHealth365 click here.

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