Good Sleep Habits Can Reduce Cardiovascular Health Risks

A full night's sleep can do more than make you feel refreshed in the morning. A recent study shows that adolescents with poor sleep quality also had higher blood pressure, bigger waistlines, and lower levels of high density lipoprotein (HDL), or "good" cholesterol. Obesity and other cardiovascular risk factors in childhood often lead to cardiovascular disease later in life. Learn more about the importance of sleep and disorders that may disturb sleeping patterns.

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The primary NIH organization for research on Sleep Disorders is theNational Heart, Lung, and Blood Institute

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Summary

What is sleep?

Sleep is a complex biological process. While you are sleeping, you are unconscious, but your brain and body functions are still active. They are doing a number of important jobs that help you stay healthy and function at your best. So when you don't get enough quality sleep, it does more than just make you feel tired. It can affect your physical and mental health, thinking, and daily functioning.

What are sleep disorders?

Sleep disorders are conditions that disturb your normal sleep patterns. There are more than 80 different sleep disorders. Some major types include

Insomnia - being unable to fall asleep and stay asleep. This is the most common sleep disorder.
Sleep apnea - a breathing disorder in which you stop breathing for 10 seconds or more during sleep
Restless leg syndrome (RLS) - a tingling or prickly sensation in your legs, along with a powerful urge to move them
Hypersomnia - being unable to stay awake during the day. This includes narcolepsy, which causes extreme daytime sleepiness.
Circadian rhythm disorders - problems with the sleep-wake cycle. They make you unable to sleep and wake at the right times.
Parasomnia - acting in unusual ways while falling asleep, sleeping, or waking from sleep, such as walking, talking, or eating

Some people who feel tired during the day have a true sleep disorder. But for others, the real problem is not allowing enough time for sleep. It's important to get enough sleep every night. The amount of sleep you need depends on several factors, including your age, lifestyle, health, and whether you have been getting enough sleep recently. Most adults need about 7-8 hours each night.

What causes sleep disorders?

There are different causes for different sleep disorders, including

Other conditions, such as heart disease, lung disease, nerve disorders, and pain
Mental illnesses, including depression and anxiety
Medicines
Genetics

Sometimes the cause is not known.

There are also some factors that can contribute to sleep problems, including

Caffeine and alcohol
An irregular schedule, such as working the night shift
Aging. As people age, they often get less sleep or spend less time in the deep, restful stage of sleep. They are also more easily awakened.

What are the symptoms of sleep disorders?

The symptoms of sleep disorders depend on the specific disorder. Some signs that you may have a sleep disorder include that

You regularly take more than 30 minutes each night to fall asleep
You regularly wake up several times each night and then have trouble falling back to sleep, or you wake up too early in the morning
You often feel sleepy during the day, take frequent naps, or fall asleep at the wrong times during the day
Your bed partner says that when you sleep, you snore loudly, snort, gasp, make choking sounds, or stop breathing for short periods
You have creeping, tingling, or crawling feelings in your legs or arms that are relieved by moving or massaging them, especially in the evening and when trying to fall asleep
Your bed partner notices that your legs or arms jerk often during sleep
You have vivid, dreamlike experiences while falling asleep or dozing
You have episodes of sudden muscle weakness when you are angry or fearful, or when you laugh
You feel as though you cannot move when you first wake up

How are sleep disorders diagnosed?

To make a diagnosis, your health care provider will use your medical history, your sleep history, and a physical exam. You may also have a sleep study (polysomnogram). The most common types of sleep studies monitor and record data about your body during a full night of sleep. The data includes

Brain wave changes
Eye movements
Breathing rate
Blood pressure
Heart rate and electrical activity of the heart and other muscles

Other types of sleep studies may check how quickly you fall asleep during daytime naps or whether you are able to stay awake and alert during the day.

What are the treatments for sleep disorders?

Treatments for sleep disorders depend on which disorder you have. They may include

Good sleep habits and other lifestyle changes, such as a healthy diet and exercise
Cognitive behavioral therapy or relaxation techniques to reduce anxiety about getting enough sleep
CPAP (continuous positive airway pressure) machine for sleep apnea
Bright light therapy (in the morning)
Medicines, including sleeping pills. Usually, providers recommend that you use sleeping pills for a short period of time.
Natural products, such as melatonin. These products may help some people, but are generally for short-term use. Make sure to check with your health care provider before you take any of them.

Start Here

Brain Basics: Understanding Sleep (National Institute of Neurological Disorders and Stroke)
Sleep (National Institute of Child Health and Human Development)Also in Spanish
Sleep Deprivation and Deficiency (National Heart, Lung, and Blood Institute)

Diagnosis and Tests

Polysomnography (Sleep Study) (Mayo Foundation for Medical Education and Research)
Sleep Study (Polysomnogram) (Nemours Foundation)
What Are Sleep Studies? (National Heart, Lung, and Blood Institute)Also in Spanish

Treatments and Therapies

5 Things to Know about Sleep Disorders and Complementary Health Approaches (National Center for Complementary and Integrative Health)
Melatonin (American Academy of Family Physicians)Also in Spanish
Sleep Disorders: In Depth (National Center for Complementary and Integrative Health)
Sleep Eduction: Treatment & Therapy (American Academy of Sleep Medicine)

Related Issues

Benzodiazepines and Opioid (National Institute on Drug Abuse)
Employees with Sleep Disorders (Office of Disability Employment Policy)
Sleep and Chronic Disease (Centers for Disease Control and Prevention)
Sleep and PTSD (National Center for PTSD)

Specifics

Hypersomnia (National Institute of Neurological Disorders and Stroke)
Jet Lag Disorder (Mayo Foundation for Medical Education and Research)Also in Spanish
Kleine-Levin Syndrome (National Institute of Neurological Disorders and Stroke)
Narcolepsy: Fact Sheet (National Institute of Neurological Disorders and Stroke)Also in Spanish
Parasomnias (American Academy of Sleep Medicine)
Sleep Talking (Somniloquy) (American Academy of Sleep Medicine)
Sleep Terrors (Night Terrors) (Mayo Foundation for Medical Education and Research)Also in Spanish
Sleepwalking (Mayo Foundation for Medical Education and Research)
Wake Up and Get Some Sleep: Improve the Quality of Your Sleep and Life as a Shift Worker(National Highway Traffic Safety Administration)
What Is Narcolepsy? (National Heart, Lung, and Blood Institute)