The Impact of Sleep Quality on Heart Health: Insights from a Sleep Psychologist
Sleep is not just about the quantity of hours spent in bed, but also the quality of sleep that matters when it comes to maintaining heart health. Dr. Shelby Harris, a behavioral sleep psychologist and clinical associate professor at Albert Einstein College of Medicine, emphasizes the importance of good sleep in an interview with “CBS Mornings” during American Heart Month.
Dr. Harris explains that poor quality sleep can have a significant impact on heart health. It disrupts the body’s balance of ghrelin and leptin, hormones that regulate hunger, leading to increased consumption of high-sugar and high-fat foods. This disruption can contribute to weight gain and other cardiovascular risk factors.
Sleep disorders such as sleep apnea and insomnia are closely linked to heart health. Sleep apnea, characterized by snoring and breathing pauses, affects both men and women, although women are evaluated less frequently for it. To improve sleep quality, Dr. Harris suggests strategies such as limiting alcohol and caffeine intake, reducing screen time before bed, and managing liquid intake before bedtime.
While quantity of sleep is important, Dr. Harris emphasizes that focusing on improving sleep quality is the first step. For those struggling to achieve a longer sleep duration, getting a good quality amount of sleep but for a shorter duration is ideal when initially trying to tackle this goal. Dr. Harris advises gradually adjusting bedtime to achieve a consistent sleep schedule, rather than constantly shifting back and forth.
Sleeping pills and aids are not recommended for most people. Instead, cognitive-behavioral therapy for insomnia may offer an alternative solution to medication. Dr. Harris suggests trying four to eight sessions of therapy before considering sleeping aids. This therapy focuses on improving sleep hygiene, timing of sleep, and addressing thoughts and anxieties about sleep.
Dietary choices also play a role in sleep quality. Dr. Harris advises against consuming large or heavy meals before bed, as they can disrupt sleep. Instead, opting for a small, light snack that includes a mix of protein and carbohydrates can be beneficial. This combination helps maintain stable blood sugar levels throughout the night, preventing hunger and potential sleep disturbances.
Dr. Shelby Harris’s insights shed light on the crucial connection between sleep quality and heart health. By prioritizing good sleep habits, managing sleep disorders, and making mindful dietary choices, individuals can take proactive steps towards maintaining a healthy heart. As Dr. Harris suggests, it’s not just about the quantity of sleep, but the quality that truly matters.
