Managing stress and blood pressure in your 40s and 50s.
Sleep is a fundamental part of life, yet millions of people across the globe suffer from poor sleep quality or insufficient sleep. While the immediate effects of sleep deprivation, like irritability or fatigue, are well-known, there is a growing body of research that reveals a more serious consequence sleep and hypertension are intricately connected, and poor sleep can significantly contribute to the development and worsening of high blood pressure.
SLEEP AND HYPERTENSION:
Hypertension, or high blood pressure, is a major risk factor for cardiovascular disease, stroke, and kidney problems. While its causes are multifactorial — ranging from lifestyle choices like diet and exercise to genetic factors — sleep disturbances are increasingly being recognized as a significant contributor. People who sleep fewer than 6 hours per night have an increased risk of developing hypertension, with the risk rising by 30% for each additional hour of lost sleep. One of the key mechanisms linking sleep to high blood pressure is the disruption of the body’s circadian rhythm influences blood pressure regulation, and when sleep patterns are irregular or inadequate, the body’s ability to manage blood pressure throughout the day is compromised.
SLEEP APNEA:
One of the most significant sleep disorders linked to high blood pressure is sleep apnea, specifically obstructive sleep apnea (OSA. This condition, which causes brief periods of breathing cessation during sleep, has been shown to increase both systolic and diastolic blood pressure. People with untreated sleep apnea are twice as likely to develop high blood pressure compared to those without the condition.
The frequent drops in oxygen levels during apnea episodes activate to the release of hormones such as adrenaline and cortisol. These hormones raise blood pressure and cause inflammation in the blood vessels, which can contribute to long-term cardiovascular damage, OSA treatment with continuous positive airway pressure (CPAP) therapy can lead to significant reductions in both systolic and diastolic blood pressure in hypersensitive patients.
THE IMPACT OF SLEEP QUALITY:
It’s not just the quantity of sleep that matters, but also the quality . Studies show that poor-quality sleep, characterized by frequent awakenings or restlessness, is associated with higher blood pressure levels. People who experienced disrupted sleep, even if they were in bed for the recommended 7-9 hours, had higher nighttime blood pressure readings compared to those with undisturbed sleep.
This phenomenon is believed to occur because fragmented sleep prevents the body from undergoing the necessary processes of restorative deep sleep, which helps regulate blood pressure. Chronic sleep disruption can also impair the body’s ability to process stress, leading to higher baseline blood pressure levels throughout the day.
