EXPERT STRATEGIES FOR BETTER SLEEP


Another new study from Brigham and Women’s Hospital found that people who struggle with insomnia are at significantly higher risk of developing high blood pressure. The study,


published in the journal Hypertension, examined more than 60,000 women ages 25 to 42 over about 16 years. “Shorter sleep duration


has been strongly linked to obesity. They go hand in hand, especially for belly fat, which is worse for cardiovascular health and harder to get rid of. Since obesity is a big risk factor for hypertension, it’s not surprising that poor sleep increases the risk for hypertension,” explains Singh. Like the diabetes


study, people who had trouble falling asleep or staying asleep were more likely to have unhealthy lifestyles, like being overweight, poor diet, less physical activity, smoking, and drinking.


Another important risk factor for high blood pressure was sleep apnea. “Several


environmental changes, including the pandemic, have increased the


incidence of insomnia and other health conditions such as obesity. The obesity- related conditions are on the rise, and obesity is a risk factor for sleep apnea,” notes Griggs.


LONG COVID “Many studies have found an association between poor sleep and a poor immune system,” says Singh. For this study, from the Harvard School of Public


Health, researchers assessed sleep health in nearly 2,000 men and women who tested positive for COVID-19 in 2021 and 2022. People who had the least amount or poorest


quality of sleep had a 30% higher risk for long COVID (persistent symptoms for four or more weeks) than those who had the healthiest sleep. This study was published in the American


Medical Association’s journal JAMA Network Open. JUNE 2024 | NEWSMAX MAXLIFE 85


To reap the benefits of sleep, you need to get seven to eight hours of mostly uninterrupted (unfragmented) sleep. And it is important to make other


healthy lifestyle choices like improving your diet, exercising, and not smoking. The first step to better sleep is better sleep hygiene. Keep regular hours for going to bed and waking, and keep your bedroom quiet, dark, and comfortable. “Sleep hygiene habits are often


overlooked when someone has sleep dificulties,” says Pamela Bolton, R.N., a Ph.D. candidate and sleep researcher at the Case Western Reserve University School of Nursing. “Consider individual preferences, like


knowing your preferred room temperature, sleep surface, the weight of blankets and linens. Limiting computer or phone use before bedtime can be especially important.” However, sleep hygiene may not be enough if you have a sleep disorder. Sleep disorders affect millions of adults, and insomnia and sleep apnea are the most common, says Stephanie Griggs, Ph.D., of Case Western Reserve University School of Nursing. If you or your bed partner notices you


snore, stop breathing, talk, move your legs a lot, or act out dreams, it is important to be evaluated by a sleep specialist, says Bolton. If you have a sleep disorder, the sooner


it is treated, the greater the chance for adequate sleep, she adds. Prachi Singh, Ph.D., of Louisiana State


University, also recommends keeping a sleep diary if you are concerned about your sleep. “You might surprise yourself. You may


find that you are getting less sleep or more- fragmented sleep than you thought. “The most important tip is to take sleep


seriously. Make it a priority. The days of bragging about needing less sleep should be over,” Singh says. “If you consistently have trouble falling


asleep or staying asleep, do not wake up refreshed, you need to talk to your primary care doctor. Don’t wait for your doctor to ask you about sleep. Talk about it.”


High Blod Presure


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