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Get enough sleep

Did you know that having disturbed sleep of 6 hours or less per night may increase your risk of having cardiovascular diseases such as high blood pressure, heart attack, or stroke? 1-3 So getting enough restful sleep at night is not only important for your short-term energy needed for the next day, but it is also important for your long-term health.

Adverse effects of short sleep duration and disturbed sleep on your heart

  • Increased blood pressure 1,2
  • Higher cholesterol levels, which can lead to the build-up of fatty plaques in the blood vessels 1,2
  • Increases blood glucose levels 2
  • Increased inflammation in the blood vessels 1

Tips to help you get a good night’s sleep

  • Avoid day time naps 3
  • Avoid caffeine after noon 3
  • Make sure your room is dark, quiet and comfortable 3
  • Exercise during the day 3
  • Have a nightly relaxing bedtime ritual 3
  • Avoid a heavy meal at night 3
  • Get up the same time every day 3
  • No laptops, TV or phones in the bedroom 3

References: 1. Javaheri S, Redline S. Insomnia and Risk of Cardiovascular Disease. Chest 2017;152(2):435-444. 2. Candola T, Ferrie JE, Perski A, Akbaraly T, Marmot MG. The Effect of Short Sleep Duration on Coronary Heart Disease Risk is Greatest Among Those with Sleep Disturbances: A Prospective Study from the Whitehall II Cohort. Sleep 2010;33(6):739-744. 3. Edwards KS, Hoover V. Insomnia and Heart Disease. [Online] 2016 Aug 2 [cited 2018 Jan 29]. Available from: URL…/insomnia-and-heart-disease

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