Healthy Living Tips from
The New Jersey Police Chief Magazine | September 2022
HEALTH TIP : American Heart Association Adds Sleep to Life ’ s Essential List
Not getting enough sleep seems to be a perennial problem for many people , and many are aware of side effects of interrupted or shortened sleep : grumpiness , daytime fatigue , and lack of mental clarity . What many people , however , don ’ t realize is that not getting enough sleep can actually have some serious health problems .
According to Deborah Heart and Lung Center cardiologist Denise Zingrone , DO , not getting enough sleep raises the risk for heart disease , heart attack , and stroke .
“ You may not realize it , but when you sleep your blood pressure naturally lowers ,” she said . “ When you don ’ t get enough sleep you may develop high blood pressure , and also type 2 diabetes , and obesity .”
Sleep , a Cornerstone to Good Heart Health
“ The American Heart Association recently recognized the importance of a good night ’ s sleep ,” added Dr . Zingrone . “ They promote a list and added sleep to that list . Called Life ’ s Essential 8 , sleep now joins nicotine exposure , physical activity , diet , weight , blood glucose , cholesterol , and blood pressure as key heart health determinants . I think this is a really important shift in recognizing that sleep and getting enough rest is extremely important for your overall heart health .”
Dr . Zingrone said that adults should get between 7-9 hours of sleep at night for best heart health . “ And for those who are younger , the need for sleep increases . Kids under five need 10-16 hours of sleep a day ; those 6-12 years old , need 9-12 hours a day ; and teenagers need a solid 8-10 hours of sleep . We know that a huge number of Americans are not meeting these goals .”
Stick to a Schedule
Dr . Zingrone said that sticking to a regular sleep schedule can help keep you on track . “ There are lots of tricks to help you get a good night ' s sleep , including working out during the day to tire yourself out , keeping blue screens , cell phones , and TVs out of your bedroom , trying not to eat or drink for a few hours before bedtime , and keeping your bedroom cool , dark , and quiet .”
“ But honestly , trying to go to bed at the same time each night can be one of the easiest tricks to a good night ’ s sleep . Your body gets used to a schedule .”
She urges those who have difficulty sleeping to be patient with themselves . “ Just like diet or exercise , if you make small changes you are more likely to stick with it . These small changes over time add up to big changes , and can help you achieve your goals .”
“ With that in mind however , if you think you suffer from a sleep disorder like insomnia or sleep apnea , you should call a professional who can make that assessment and recommend an appropriate treatment .”
“ Remember , sleeping well not only makes you more alert and pleasant to be with , but it also keeps your heart healthy .”
For more information , visit www . DemandDeborah . org or call 855-646-3484 .
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