Did you know that the lack of sleep may be a risk factor for hypertension? Understand more about this subject and see how to avoid it.
Several studies have shown that chronic lack of sleep is associated with an increase in blood pressure.
That's because sleeping badly or not sleeping at all leads to a dysfunction of the autonomic nervous system, which regulates blood pressure.
That is, this results in greater activation of the sympathetic nervous system, which increases blood pressure.
In addition lack of sleep it can also increase the production of stress hormones such as cortisol, which can also contribute to increased blood pressure.
Therefore, it is important to ensure a good quality of sleep to avoid problems with high blood pressure and, of course, a good mood.
Therefore, studies indicate that the adequate amount of hours of sleep (about 7-8 hours per night) contribute to a healthy lifestyle.
In addition, they help prevent hypertension and other related health problems.
How to get a good night's sleep?
Getting a good night's sleep is essential for your overall well-being and physical and mental health.
But how to achieve this? Here are some tips to help you sleep better:
- Establish a regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This will help regulate your body clock and ensure that you are tired at the right time each night.
- Create a peaceful sleep environment: Where you sleep can affect your sleep quality. So leave the room dark, silent and comfortable to sleep.
- Avoid stimulants before bed: Caffeine, alcohol and nicotine affect your quality of sleep.
- Relax: Relaxation techniques such as meditation, yoga or deep breathing help to relax the mind and body and improve the quality of sleep.
- Maintain a healthy lifestyle: Eat well, exercise regularly and avoid habits that affect your health, such as smoking or excessive drinking.
- Avoid bright light before bed: Bright light, especially light from cell phones, laptops and tablets, can affect your sleep. Avoid using electronic devices at least an hour before bed.
- Avoid napping during the day: This can affect your sleep at night. If you must take a nap, try to limit your nap time to 20 to 30 minutes.
- Create a bedtime routine: It's important to create a bedtime routine every night. This could include taking a hot bath, reading a book, or listening to music.
Final considerations
Remember that everyone is different and what works for one person may not work for another.
So experiment with different techniques until you find what works best for you and helps ensure a good night's sleep.
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