Six bedtime habits to lower your heart attack risk, according to a cardiologist
It is often easy to focus on diet and exercise when it comes to heart health, but sleep plays an equally important role.
According to consultant cardiologist Dr Tom Mwambingu, consistently getting less than seven hours of sleep can increase the risk of high blood pressure, obesity, heart attack and diabetes.
In fact, the risk of coronary artery disease is significantly higher among adults with short sleep duration.
Improving sleep, however, does not always require major changes.
Stick to a consistent sleep schedule
Aim for seven to eight hours of sleep each night and keep daytime naps under 20 minutes to avoid disrupting your rest later.
Create a better sleep environment
A dark, calm bedroom can improve sleep quality. Reduce bright lighting and limit exposure to blue light from devices before bedtime.
Wind down before bed
What you do in the final hours of the day matters. Light activities such as reading or stretching can help, while intense exercise too close to bedtime may make it harder to fall asleep.
Be mindful of food and drink
Alcohol, caffeine, nicotine and heavy meals close to bedtime can interrupt sleep and affect overall heart health.
Know your numbers
Checking your blood pressure regularly, including at night, can help you better understand your cardiovascular risk.
Pay attention to warning signs
Loud snoring, interrupted breathing or frequent waking may indicate underlying conditions such as sleep apnoea, which should not be ignored.
Better sleep is not just about feeling rested the next day.
It is also about giving your heart the recovery it needs, night after night.
