Sleep-Deprived? You May Be at Risk for a Deadly Heart Problem

Beyond the other benefits quality sleep delivers, it’s now associated with improving heart health as well.

The American Heart Association (AHA) in late June added sleep duration to its cardiovascular health checklist, which is coined “Life’s Essential 8” by the Dallas-based nonprofit focusing on cardiovascular research. The list debuted in 2010 when the AHA originally outlined seven categories that mark health factors and activities that contribute to optimal heart health. 

In addition to sleep duration, the list includes diet, physical activity, exposure to nicotine, body mass index, blood lipids, blood glucose and blood pressure. The average amount of sleep an adult should aim for is between seven to nine hours, according to the AHA.

If you’re not getting enough rest, you’re not alone. A 2021 study from the American Academy of Sleep Medicine found that nearly 60 percent of respondents continued to struggle with sleeping problems as a result of the pandemic. Entrepreneurs are notorious for burning the midnight oil.

If you’re in that tired majority, one of the following three sleep methods may be right for you:

The 4-7-8 method requires people to breathe in through their nose (for four seconds), hold their breath (seven seconds), exhale (eight seconds)–and repeat, if necessary, up to four times. The technique stems from traditions in yoga, but is also vetted by science since it helps activate the parasympathetic nervous system, which helps the body calm down.

Working from home can make it easy for people to stay inside longer than they normally would, especially compared to when they would commute into the office. But it’s crucial to get outside, even just for 15 minutes, in the morning to clamp down on the production of melatonin, Michael Breus, a clinical psychologist, told the New York Times. 

Melatonin is a hormone produced by the brain that regulates the sleep and wake cycles in the body. Breus told the New York Times that being outside in the sunlight sends a signal to the brain to stop producing melatonin.

The amount of time it takes your body to rid itself of caffeine is longer than you may think: the American Academy of Sleep Medicine says that caffeine’s half-life is up to five hours, meaning that it can take upwards of ten hours to fully clear caffeine out of your system. If you find yourself reaching for a mid-day cup of coffee, consider swapping that out for decaf coffee or herbal tea.