Category: News

Habitual short sleep and short sleep duration are associated with many cardiovascular events like atherosclerosis (narrowing and hardening of the arteries), coronary heart disease, high cholesterol, high blood pressure, heart failure, and stroke. Let’s have a look at insufficient sleep and its effects on different heart conditions. 

1.Sleep and Heart Rate

Our heart rate drops to 20-30% during the NREM deep sleep stages. It returns to normal when you wake up. Chronic sleep deprivation results in irregular and increased heartbeat and high blood pressure that puts extra pressure on our heart. Heart palpitations can also happen as a consequence of abrupt awakenings which are common among those with obstructive sleep apnea (OSA). 

2.Sleep and High Blood Pressure

Scientists observe a 10-20% drop in blood pressure during the normal NREM deep sleep stage, a phenomenon known as nocturnal dipping. Those with sleep disruptions and lack of sleep experience non-dipping, which means that their blood pressure does not drop during sleep. This increases the risk of high blood pressure, which may have serious consequences such as heart attack, stroke, coronary heart disease, or kidney failure, as we wrote about in our article about hypertension in Singapore and its complications here. 

3.Sleep and Heart Failure

Heart failure happens when the heart fails to pump and supply enough blood throughout the body, in many cases as a result of unmanaged hypertension. An observational study reported linkage between sleep deprivation and heart failure. This study also reported an increased risk of heart failure in those who sleep less than seven hours a day. The risk of heart failure was also found to be more common in people with unhealthy sleep behaviors like snoring, daytime sleepiness, and insomnia symptoms. 

4.Sleep and Atherosclerosis & Coronary Heart Disease

Coronary heart disease, also known as coronary artery disease, occurs when plaque builds up in the arteries, and restricts blood flow, a condition called atherosclerosis. Lack of sleep and sleep disruptions are believed to contribute to atherosclerosis, possibly due to chronic inflammation in the body. Atherosclerosis interferes with normal blood flow, causing coronary heart disease. In severe cases heart attack happens when a coronary artery is completely obstructed. Find out more about common heart diseases in Singapore and what causes them apart from loss of sleep in our in-depth blog post here. 

5.Sleep and Stroke

A stroke occurs when the brain cells die from the lack of oxygen because of obstructed blood flow to the brain. Studies have found a correlation between loss of sleep and stroke. Insufficient sleep increases the risk of stroke by elevating blood pressure and contributing to plaque buildup.  

Plus1Health has a sleep record,which is compact and exquisite, easy to carry, and can monitor in real-time, record abnormal situations, automatically generate sleep reports and analyses.

Here are two free heart rate monitor apps—”Heart Rate” and ”AFibCheck”, it is simple and convenient to operate,which can be downloaded and used after searching in the mobile app store.

As sleep is associated with the body’s healing and restoring abilities, it is crucial for keeping our heart safe. Improving sleep quality is crucial to improving our heart health.

If you have been struggling to get quality shut-eye time without success for a while, seeking medical help is recommended. Lack of sleep can be either a cause and a consequence of another medical condition. With a professional’s help, you will be able to check and treat any underlying medical causes that prevent you from getting a peaceful night’s sleep. In the case of primary insomnia (lack of sleep without an underlying cause), you may benefit from prescribed medications to help transit to a better sleep routine. 

However, medications for sleep may have their limitations, such as dependency, and reduced effect over time. Therefore, lifestyle changes at home are essential to improve sleep quality and quantity in the long-term. Below are some good lifestyle choices and sleep hygiene habits that are good for our slumber, which also means they are good for our heart:

1.Observe Symptoms Of Possible Sleep Disorders

Underlying sleep disorders like sleep apnea or daytime sleepiness can be the cause of poor sleep quality. Look into symptoms such as waking up tired even after sleeping for eight hours, snoring, struggling to stay awake in a meeting or while driving, and waking up from sleep multiple times a night. If you observe these symptoms, it is important to consult your GP or healthcare provider to identify the medical causes and address them effectively.

2.Improve Sleep Environment

A sleep-inducing environment contributes to a good night’s sleep. Electronics, extra lights, unwanted noise, late-night TV are among the public enemies of sleep. Bedroom should be sufficiently dark and at a comfortable temperature. Changing to fresh bed linens and pillow covers regularly can also help you sleep better. Also, you should only go to the bedroom to sleep when you are tired. Using the bedroom to work or lying in bed to watch TV can make the brain disassociate the sleep environment with sleep, making it harder for you to fall asleep when you want to.

3.Have A Consistent Pre-Sleep Routine

Going to bed and waking up at the same time sets the body clock, helping you to fall and stay asleep better. Pre-sleep routine also includes activities to prime the body and brain for sleep, such as changing from work clothes to loose and comfortable sleepwear. Other helpful habits are reading a book for 30 minutes, listening to relaxing music, and taking a bath before bedtime. 

Some people report having a glass of wine before bedtime helps them sleep better. This is not proven by research. Alcohol has sedative quality and may help you fall asleep faster, but it is believed to disrupt sleep quality later in the night. Caffeine is another sleep disruptor to avoid. If you want to fall asleep by 10pm, stop having coffee by 2pm the same day.

4.Exercise More

Regular exercise and physical activities during the day not only keeps our heart strong but also helps you fall asleep and stay asleep. 20-30 minutes of physical activity is recommended daily to boost sleep quality. However, avoid strenuous exercise late in the evening as it can take time for the body to switch to the relaxing state it needs before falling into sleep mode. 

Heart patients can also exercise by performing relaxing activities such as light stretching, yoga, meditation or deep breathing. Check out our recommended exercises for adults with cardiovascular conditions here. 

 Plus1Health has a sleep record, which is compact and exquisite, easy to carry, and can monitor sleep quality, record abnormal situations, automatically generate sleep reports and analyses.

Here are two free heart rate monitor apps—”Heart Rate” and ”AFibCheck”, it is simple and convenient to operate,which can be downloaded and used after searching in the mobile app store.

However, it’s important to ensure that the heart-rate monitor you are using is designed and intended for continuous wear during sleep. Some monitors may not be specifically designed for overnight use or may cause discomfort during sleep, which could disrupt your sleep quality.

Here are a few considerations when wearing a heart-rate monitor during sleep:

1.Comfort: Choose a heart-rate monitor that is comfortable to wear during sleep and does not interfere with your sleep or cause any discomfort. It should have a soft and adjustable strap or a wristband that fits well without being too tight or restrictive.

2.Safety precautions: Ensure that the heart-rate monitor is safe to wear during sleep and does not pose any risks of skin irritation, allergic reactions, or other adverse effects. Follow the manufacturer’s instructions for usage and maintenance.

3.Data interpretation: Keep in mind that heart-rate monitors provide information about your heart rate, but they are not diagnostic tools for medical conditions. Interpreting the data collected by a heart-rate monitor should be done in consultation with a healthcare professional who can provide appropriate context and analysis.

4.Sleep quality: Wearing a heart-rate monitor during sleep should not negatively impact your sleep quality. If you find that it is interfering with your ability to sleep or causing discomfort, it may be best to remove the monitor or explore alternative monitoring methods.

It’s worth noting that if you have any underlying medical conditions or concerns about your heart health, it’s important to consult with a healthcare professional. They can provide personalized guidance based on your individual health needs and determine if wearing a heart-rate monitor during sleep is appropriate and beneficial for you.

Plus1Health has a sleep record, which is compact and exquisite, easy to carry, safety and can monitor sleep quality, record abnormal situations, automatically generate sleep reports and analyses.

Here are two free heart rate monitor apps—”Heart Rate” and ”AFibCheck”, it is simple and convenient to operate, which can be downloaded and used after searching in the mobile app store.

The Plus1Health sleep detection module is a module that focuses on collecting data on human vital signs. The module utilizes sensors and software to accurately detect real human vital signs. The module has the characteristics of small size, convenient appearance design, and low power consumption, combined with software and a precise and unique algorithm summarized through a large amount of human sample testing data.

The Plus1Health sleep detection module adopts a driver free method. Customers only need to correctly connect the module to the application product and power it on, and can quickly achieve sleep monitoring, experiencing the infinite joy of monitoring human vital signs.

The Plus1Health sleep detection module can be redeveloped to monitor sleep, respiration, and heart rate. The sleep belt monitors heart rate, respiration, and body movement in real-time, and automatically generates sleep reports, such as average heart rate, respiration rate, and duration of deep and shallow sleep.

High precision measurement, secondary development networking, and development data packages.

Recording sleep status can be applied to various scenarios. For example, institutional elderly care, community elderly care, home based elderly care, smart mattresses, maternity centers, wellness hotels, etc.

Single mode group is output through serial port data, without networking function, suitable for verification function.

Users can view data by connecting to a computer through a serial port tool.