Insufficient Sleep May Increase the Risk of Hypertension (High Blood Pressure), Especially in Women

  

Less than seven hours of sleep every night may raise the risk of high blood pressure, particularly in women, according to recent studies.

 

1.      High blood pressure is more likely to occur in those who sleep for less than seven hours.

2.      You have an even higher risk if you sleep for less than five hours.

3.      Compared to men, women are more at risk when they sleep for less than seven hours.

4.      High blood pressure may result from inadequate sleep because it raises specific hormone levels.

5.      It's critical to follow proper sleep hygiene practices to lower your risk.

A study found that the risk of high blood pressure is increases if you are getting less than seven hours of sleep. Additionally, the researchers discovered that those who slept for less than five hours were at significantly greater danger.

The study's author also mentioned that women were more likely than men to develop hypertension. They weren't sure, though, if this would genuinely have an impact on how patients are handled.

How the Length of Sleep Affects the risk of High Blood Pressure

The authors of the study note that prior research has linked abnormal sleep patterns to elevated blood pressure. They combined data from 16 studies conducted between January 2000 and May 2023 to better understand this association.

Over a million participants from six different nations who had never experienced high blood pressure were involved in these researchs. Although the follow-up lengths varied from 2.4 to 18 years, individuals were monitored for an average of five years.

A short sleep duration of fewer than seven hours was linked to a 7% increased chance of having high blood pressure, even after controlling for other factors that can influence the risk, such as age, smoking, and BMI (body mass index).

Less than five hours of sleep also reinforced this association, raising the risk by 11%.
Although the researchers saw a correlation between increased blood pressure and longer sleep duration, they did not find this to be statistically significant, suggesting that the correlation could have happened randomly.

Furthermore, they discovered no variations according to age. They did discover, nevertheless, that ladies who slept for less than seven hours were 7% more likely than males.

The fact that sleep length was self-reported meant that it was impossible to track changes in sleep duration throughout the course of the follow-up, as noted by the study's authors among other limitations. The definition of short sleep duration varied throughout research as well, with some defining it as less than five hours and others as less than six.

Why Obtaining Little Sleep could be a Factor in Hypertension

Three possible effects of sleep on blood pressure were identified by experts: inflammation, hormone imbalance, and sympathetic nervous system activation.

An expert explained that when we don't get enough sleep, our body interprets it as a stressor and increases the activity of the sympathetic nervous system. Stress chemicals like cortisol and adrenaline are released when this system, which controls the "fight or flight" response, is activated. Experts claim that these hormones have the ability to tighten blood vessels and raise heart rate. Blood pressure rises as a result of increased blood flow resistance.

A specialist clarified that hormonal imbalances can also result from inadequate sleep.

The hormones renin and aldosterone, which aid in controlling fluid and electrolyte balance, can become dysregulated, which raises sodium levels. The extra salt causes fluid retention, which raises the risk of high blood pressure.

Experts added, "Leptin, which controls energy and appetite, is also disturbed, resulting in cravings and changes in weight gain." Increased weight and high blood pressure are related.

Lastly, there is a correlation between elevated inflammation and prolonged sleep deprivation. Experts claim that long-term inflammation weakens blood vessels' endothelium lining, leaving them more susceptible to plaque buildup. As a result, the arteries become smaller, which may limit blood flow and raise blood pressure.

According to an expert, "kidney function, which is crucial in controlling blood pressure, can also be affected by inflammation."

How to Make Sure You're Getting Enough Sleep

According to experts, the first step in achieving adequate sleep is to rule out any sleep disorders, like insomnia or sleep apnea. It's time to concentrate on sleep hygiene if, after ruling these out, you are still having trouble falling asleep.

Experts say that developing healthy routines that improve your sleep quality is part of good sleep hygiene. An expert said, "First of all, sleep shouldn't be a luxury." "It is necessary to sleep." The expert continued by saying that getting seven to nine hours of sleep every night is crucial.

"Find a time to start your sleep and be consistent with it, just like you set an alarm to get up in the morning."

Second, the expert advises doing something relaxing to aid in winding down. Expert advice was to "pull away from electronics, dim the lights, and try to read a book about half an hour before you plan to sleep."

The next thing you should do is make sure your bedroom is cozy and sleep friendly. An expert said that your bedroom should be chilly (between 62 and 67 degrees), dark, and have quiet fans or sound machines to assist reduce background noise.

And lastly, it's critical to consider your daily schedule.

The expert advised limiting alcohol consumption in the late evening, avoiding caffeine from late afternoon onward, exercising frequently to burn off some energy (but not too close to bedtime), getting plenty of light exposure during the day to align your biological clock, and attempting to eat dinner at least three hours before you try to fall asleep.

Conclusion

Less than seven hours of sleep is linked to an increased risk of high blood pressure, according to recent studies. This risk is also increased if you sleep for less than five hours. Less than seven hours of sleep put females at higher danger than males.

Because sleep deprivation can alter a number of hormones that impact blood pressure, it may be linked to hypertension. It may also result in long-term inflammation.

You should visit a doctor to rule out any sleep issues that may be impeding your ability to obtain enough rest. The best strategy to ensure you are getting adequate sleep is to practice excellent sleep hygiene after ruling out sleep disorders.

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