According to statistics, the number of people suffering from insomnia is increasing day by day. The causes of insomnia vary, including medical conditions, medication use, unhealthy lifestyle habits, and more. Scientific studies have shown the impact of sleep deprivation on high blood pressure. So, does lack of sleep contribute to high blood pressure? Our following discussion will help you understand this issue.
Does insomnia cause high blood pressure?
Insomnia refers to the condition where a person is unable to sleep, experiences difficulty falling asleep, has restless sleep, or sleeps shallowly at night. When deprived of sufficient sleep, individuals often feel tired, sluggish, and irritable the next day. This not only diminishes the quality of life, work, and study but also has various effects on health.
So, does lack of sleep contribute to high blood pressure? The answer is definitely YES. People who sleep less than 6 hours per day are at a higher risk of developing high blood pressure compared to those who sleep adequately. Moreover, if you already have high blood pressure, insufficient sleep can worsen the condition.
Chronic sleep deprivation prevents the body from resting properly, leading to fatigue, mental exhaustion, and increased stress on the nervous system, resulting in elevated blood pressure. The American Heart Association conducted a study on sleep in 219 individuals with chronic insomnia and 96 individuals with normal sleep patterns. The results showed that insomnia has the potential to exacerbate the symptoms of high blood pressure.
Experts also note that during sleep, the peak blood pressure is lower by approximately 20mmHg compared to when we are awake. Furthermore, normal blood pressure in humans can vary over time. Specifically, the lowest blood pressure occurs between 1-3 a.m. (during deep sleep), and the highest occurs between 8-10 a.m. (while individuals are active and working).
In individuals with cardiovascular disease, sleep deprivation can increase the pressure on the heart. This is why you may experience a faster heart rate upon waking up, as the heart has to work harder to pump blood throughout the body. Increased and continuous workload on the heart leads to higher blood pressure.
Insomnia and high blood pressure are closely interconnected. Therefore, a person who experiences insufficient sleep, sleep deprivation, or sleep disturbances over a prolonged period of time will subject the heart and circulatory system to increased stress. Consequently, this can lead to disruptions in cardiovascular function and the development of high blood pressure.
Sleep apnea is related to the condition of insomnia and increased blood pressure.
Factors Contributing to Insomnia-Related High Blood Pressure
Not everyone who experiences insomnia will develop high blood pressure. Below are the factors that link your sleep disturbances to high blood pressure:
Sleep Apnea
The main cause of developing high blood pressure in individuals with insomnia is sleep apnea. This sleep disorder causes the person to experience recurrent episodes of breathing cessation during sleep. It can affect individuals of all ages, but it predominantly affects middle-aged and older adults, as well as those who are obese. Sleep apnea not only disrupts oxygen supply to the body but also increases the risk of developing high blood pressure, heart pain, and stroke.
Caffeine Consumption
Many individuals have a habit of using coffee to combat sleepiness. However, this habit can increase the likelihood of developing high blood pressure. Some studies have shown that caffeine can stimulate the adrenal glands to release adrenaline. This can lead to arterial dilation and elevated blood pressure.
Thyroid Hormone Imbalance
Frequent insomnia also contributes to an increase in thyroid hormone levels. This can result in high blood pressure and exert additional strain on the heart’s functioning
Adrenaline and Cortisol Hormones
Adrenaline is a hormone that directly affects blood pressure by causing arterial constriction. Continuous insomnia can lead to increased adrenaline levels at night, resulting in elevated blood pressure.
In individuals with insomnia, cortisol levels tend to decrease during the day and increase in the early evening. This can hinder the natural recovery of the body after a long and tiring day. Additionally, when experiencing sleep deprivation, estrogen levels also tend to rise, leading to reduced concentration and alertness during the day.
Brain’s “Fight or Flight” Response
Sleep regulates the autonomic nervous system, including the “fight or flight” response. The Fight-or-Flight Response can induce changes in the body’s functions, stimulating the sympathetic nervous system, causing blood vessels to constrict to redirect blood to the brain and heart. This is a major contributor to high blood pressure. Moreover, this response also influences glucose metabolism, increasing the risk of developing diabetes.
Obesity
Long-term sleep deprivation disrupts the secretion of leptin and ghrelin hormones, which control appetite, leading to increased feelings of hunger. Inadequate sleep can affect appetite control, resulting in overeating and obesity. This is another factor contributing to high blood pressure.
Obesity is also a risk factor for causing high blood pressure.
Preventing Insomnia to Avoid High Blood Pressure
Sleep plays a crucial role in overall health. Shortened sleep duration can lead to various dangerous conditions such as cardiovascular problems, high blood pressure, diabetes, obesity, anemia, depression, and more. To achieve restful and deep sleep, it is important to follow these essential guidelines:
- Maintain a consistent sleep schedule by going to bed and waking up at the same time every day, including weekends and holidays. The ideal bedtime is between 9-11 PM, and waking up between 5-7 AM.
- Avoid exposure to blue light from electronic devices about an hour before bedtime. Instead of using phones or computers, reading a book can help promote better sleep.
- Engage in physical activity for about 30-60 minutes each day to improve blood circulation and facilitate easier sleep.
- Avoid eating or drinking within 2 hours before bedtime, especially substances such as alcohol, tobacco, coffee, concentrated tea, sugary foods, and fatty meals.
- Ensure a well-ventilated, clean, and pleasant sleeping environment by regularly washing and changing bed linens, pillowcases, and duvet covers. You can also use essential oils in the room to promote relaxation and comfort.
- Sleep in a quiet space, free from loud noises. If your room is located near a busy road, consider using soundproof doors.
- Use warm-colored nightlights such as yellow or orange, avoiding bright white lights that can disrupt sleep.
- Take a relaxing bath in the evening to relax your muscles, relieve stress, and help the body unwind. However, avoid cold showers after 9 PM to prevent catching a cold or experiencing sudden changes in body temperature.
- Enjoy a cup of herbal tea about an hour before bedtime to promote restful sleep. Some types of tea known for their sleep-inducing properties include chamomile tea, ginger tea, red date and hawthorn tea, basil tea, and passionflower tea.
- Soak your feet in warm water to enhance blood circulation, stimulate nerves, and promote overall relaxation for a better sleep experience.
- Maintain a calm and relaxed mood, avoiding anger or arguments before bedtime. You can engage in meditation or listen to soothing music to unwind before sleep.
- Avoid excessive daytime napping. A quality power nap should only last between 15-30 minutes.
The above provides explanations for the question “Does insomnia cause high blood pressure?” Insomnia is becoming increasingly prevalent among young people due to unhealthy lifestyle habits. Therefore, it is important for you to proactively adjust your work and lifestyle habits. Additionally, it is advisable to seek medical consultation to assess your health condition. This will enable you to receive timely treatment measures and prevent potential complications.
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.
