Heart disease is one of the leading health concerns worldwide. As per the data from WHO, cardiovascular disease kills an estimated 17.9 million people each year. But the good news is that small, consistent changes in our lifestyle can make a big difference. While diet and exercise mostly take t he spotlight, our nighttime habits also have an important role in heart health.
Here are 8 practical changes to the night routine that can help lower our risk of heart disease.
DO YOU HAVE A CONSISTENT SLEEP SCHEDULE?
Heart health greatly depends on getting 7-8 hours of good sleep each night. Stress, obesity, and high blood pressure are all risk factors for heart disease that can result from irregular sleep habits. As per a research done in the 2023, circadian rhythm disturbance may be essential and initial linkage in developing cardiometabolic disease caused by irregular sleep. Stick to a consistent bedtime, even on weekends, to help your body maintain a healthy rhythm.
AVOID HEAVY MEALS BEFORE BED:
Eating a heavy or greasy meal late at night can disturb your digestion and lead to weight gain, which increase the strain on your heart. Go for a light dinner at least 2-3 hours before bedtime to give your body time to process the food and relax.
ALCOHOL IS LIKE AN ENEMY:
But caffeine and alcohol can disrupt our sleep cycle and raise our blood pressure. Try to avoid caffeine after 3 PM and limit alcohol consumption to ensure that the heart and body get the rest they need during the night.
DO YOU KNOW HOW TO RELAX?
Stress management is critical for heart health. According to a study done in 2020, some triggers can favor the occurrence of cardiovascular diseases such as martial and child abuse, history of traumatic past events, and stress work environment. Spend a few minutes before bed practicing relaxation techniques like deep breathing, meditation, or gentle stretches. These practices help lower cortisol levels reducing stress and promoting a healthier heart.
AVOID SCREEN TIME AN HOUR BEFORE BED:
Blue light from phones, tablets, and televisions can disrupt melatonin production, making it difficult to sleep. Poor sleep has a long-term effect on your heart. Replace screen time with releasing activities like reading or journaling to help your body prepare for a good night’s sleep.
KEEP T HE BEDROOM COOL AND COMFORTABLE:
It is important to consider your sleep environment. A cold, cark, and quiet bedroom improves your sleep quality, which benefits your heart. Create an optimal sleeping environment by using black-out curtains, white noise devices, or a fan.
PLAN TOMORROW’S TASKS TO REDUCE STRESS:
Spending a few minutes organizing your thoughts and making a to-do list for the next day can reduce bedtime anxiety. Feeling prepared for the day ahead helps lower nighttime stress, which is good for your heart.
HYDRATION IS IMPORTANT BUT DON’T OVERDO IT:
Maintaining proper hydration improves heart health as well as general health. Drinking too much water shortly before bed, however, can cause frequent toilet breaks and interfere with your sleep. Make it a point to drink plenty of water throughout the day and very little at night.
