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Not Getting Enough Sleep? Here are Five Ways to Improve the Quality of Your Sleep 

If you are struggling to get enough sleep each night, you’re not alone. In fact, it is estimated that 45% of Americans have sleep issues that affect their day-to-day lives. If you’ve ever gone a few nights without sleeping much, then you are likely familiar with the feeling of sleep deprivation and how that can affect your quality of life.

If a lack of sleep is getting in the way of your quality of life, keep reading to learn the top five ways to boost the quality of your sleep.

#1 Get to Bed Earlier: Believe it or not, getting to bed earlier can actually help improve the quality of your sleep. Why? Well, this all has to do with your hormone levels. If you go to bed past 10 PM, you run the risk of experiencing an evening cortisol release which can keep you tossing and turning all night. It is also best to get to bed earlier before you feel overtired and have a hard time falling asleep.

#2 Create a Nighttime Routine: Night time routines aren’t just for little ones, they can really help improve the overall quality of your sleep and help you get to sleep earlier as well. Create a calming evening routine that involves shutting off all electronics at least two hours before bedtime and wind down with a calming 5-minute meditation, or a relaxing essential oil bath. Stick to your routine at the same time each night. There are also other methods that you can use to make sleeping a soundful one. You can check out the best natural sleep aid that many have been recommending. It not only calms you down but helps you achieve the optimal sleeping state.

#3 Use Essential Oils: Essential oils can be a great way to calm the mind before bed. Lavender is especially helpful and can be diffused in your room, or diluted in some coconut oil to be used as a DIY lotion before bed. If you find yourself tossing and turning thinking about all the stressors you have going on in your life, lavender can be especially useful.

#4 Sip on Herbal Tea: Try sipping on a mug of herbal tea before settling down for the evening. This can be a great way to signal that it’s time for bed and can help relax your body and mind before sleep. Herbal teas like chamomile are great and can be sweetened with a small amount of raw honey. Try herbal tea in place of sweet drinks or desserts before bed.

#5 Ditch the Sugar: We all know that sugar is bad for us, but did you know that it can also affect the quality of your sleep? Sugar can make you feel wired and can cause some pretty significant blood sugar imbalances. Try to reduce as much sugar from your diet as possible, and you will definitely want to stay away from it the closer it gets to bedtime

As well as the tips explained in this article, you might want to consider trying an online bedtime calculator, such as the one provided by BioHackers Lab. In a few clicks you’ll be able to calculate just when you should go to sleep, and when exactly to wake up for optimum performance. Sleep issues affect so many Americans and can significantly impair the overall quality of your life. Instead of suffering from sleep disturbances each night, take matters into your own hands to improve the quality of your sleep without the use of sleep medications. You would be surprised at what an evening routine, some dietary changes, and some relaxation can do for your sleep habits.

Whenever people want to improve their health, they’d immediately change their diets and incorporate regular physical exercises into their routine. As long as they’re done regularly, these practices will allow you to reach your fitness goals, but you can still get better and faster results when you prioritize sleep, as well.

Sleep has become a part of everyone’s daily routine, but only a few understand how important sleep is. This is often one of the reasons why adults no longer prioritize sleep and choose to engage in activities until the wee hours of the morning.

Sleep is actually an important ingredient to your wellness because making sure that you get at least eight hours of sleep every night can affect your health in the following ways:

1. Prevents Weight Gain

Maintaining a healthy weight is important because this can affect your mental and physical health. Obesity has been linked to depression and other health problems, namely high blood pressure, stroke, and osteoarthritis.

If you’ve been struggling to maintain a healthy weight, check this website to buy a brand-new mattress so you sleep better every night. Sleep plays an important role in weight management because being sleep deprived will only encourage your body to produce hormones that boost your appetite. Your body’s ability to produce leptin, a hormone that signals your body that your full, will also be adversely affected when you’re not well-rested.

2. Boosts The Immune System

Your immune system functions by protecting your body from germs and bacteria present in the environment. Having a strong immune system can improve your health because you’ll be less susceptible to developing illnesses and diseases.

Getting more sleep every night can help boost your immune system because sleep allows the cells and proteins in your immune system to rest and become stronger. Making sure that all of the components present in your immune system is strong will make it easier for your body to fight off common infections, such as colds and flu, and prevent these from worsening.

3. Strengthens Your Heart

It’ll be challenging for anyone to function properly with a weak or damaged heart. The heart is one of the most important organs in the body because it pumps blood and carries nutrients to all of your body’s organs.

Having a healthy sleeping schedule can translate to having a healthy heart because sleep can prevent the release of stress hormones in the body that can trigger your heart to work harder. Sleeping soundly every night can also lessen your risk of high blood pressure and heart diseases.

4. Sharpens The Brain

Losing sleep every night will prevent your brain from recalling details and holding onto important information. Over time, this can have adverse effects on your productivity and relationships.

If you want to sharpen your brain even as you age, prioritize getting enough sleep every night. Sleep is important to your brain health because it improves how nerve cells communicate with each other, boosting your ability to focus and grasp new information. Being well-rested will also help your brain store important information so you can easily pull them up the moment you need them.

Always Prioritize Sleep

Aside from consuming well-balanced meals and exercising regularly, it’ll be easier for you to live a healthier lifestyle if you prioritize your sleep health. Regardless of how hectic your daily routine is, you should strive to get at least eight hours of sleep every night to prepare your mind and body for the challenges you’ll face the next day.

The Number One Cause of Death

Cardiovascular disease is the number one leading cause of deaths in the world. According to American Heart Association, 17.3 million people die due to heart disease. This figure is expected to be more than 23.6 million by the year 2030. We will examine the causes, diagnosis, and treatment of heart attacks and discuss how diet and fitness can be utilized to prevent future attacks.

What is the Difference Between a Heart Attack and Cardiac Arrest?

Often, people confuse a heart attack with cardiac arrest. Although related, the two are different conditions. A heart attack occurs after the coronary artery is blocked and prevents necessary blood and oxygen from reaching parts of the heart. These parts begin to die as a result. Cardiac arrest occurs suddenly and usually without any warning. It is the product of an electrical malfunction which makes the heart stop beating unexpectedly. A heart attack increases the risk of having a cardiac arrest.

Heart Attack Causes?

Coronary Heart Disease

Coronary Heart Disease is the most common cause of heart attacks. CHD occurs when the coronary arteries that are responsible for bringing oxygenated blood to the heart are blocked or clogged. Blocking takes place when cholesterol deposits, also referred to as plaques, build up inside the arteries. The process usually takes place over a couple of years. The plaque eventually ruptures leading to a blood clot which, if it becomes large enough, blocks blood from flowing to the heart. If not treated promptly, portions of the heart begin to die, and scar tissue replaces healthy heart tissue.

Coronary Artery Spasm

Coronary artery spasms are less common causes of heart attacks. A spasm is a severe tightening of the coronary artery. The tightening interrupts blood flow to the heart. It is not yet clear what causes these spasms, but it could be related to substance abuse, emotional stress or exposure to extreme cold.

Hypoxia

Hypoxia is lack of enough oxygen in the blood. It is a less common cause of heart attacks, too. Levels of oxygen in the blood may decrease due to carbon monoxide poisoning or malfunctioning in the lungs. If the heart doesn’t receive enough oxygenated blood, its muscles may get damaged thus triggering a heart attack.

What are the Symptoms of Heart Attack?

Identifying early signs of an impending heart attack is crucial for prompt treatment. Heart attacks usually start slowly, and their symptoms will vary from one individual to another. They may include;

1. Chest Pain – Most heart attack patients experience discomfort in their chest which manifests as pressure, fullness, squeezing or pain. The pain usually lasts a couple of minutes and may disappear and come back. It may spread to the neck, back, shoulders or head and is one of the most common symptoms of heart attack in both genders.
2. Shortness of Breath – You may experience difficulty in breathing, which is a medical condition referred to as dyspnea. It may occur with chest pain or without chest pain.
3. Nausea – a less common symptom of heart attacks. Sometimes it is accompanied by burping or belching. Severe nausea may lead to vomiting. This symptom is more common in women than men.
4. Feeling tired for no reason
5. Lightheadedness or dizziness
6. Sweating
7. Heartburn and indigestion
8. Upper body discomfort

How Are Heart Attacks Diagnosed?

A doctor will inquire about your medical history and that of your family before carrying out any tests. They may also do a physical exam and a host of other tests and procedures which may include:

1. Electrocardiogram (ECG) – The procedure records the heart’s electrical signals. It monitors its rate and rhythm and assists the doctor in detecting any irregularities in the rhythm and structure. ECG is performed when you’re exercising or during rest.
2. Blood Tests – The doctor may use blood tests to measure the extent of the heart damage. When the cells of the heart are injured, they release cardiac enzymes into the bloodstream. Measuring the level of these enzymes will help determine the extent of the damage.
3. Chest x-ray – To take a look at the inner structure of the heart, blood vessels and lungs, a chest x-ray is beneficial. This imaging reveals any anomalies and disorders that could be CHD related.
4. Echocardiography – Defined as the use of sound waves and echo to create images of the heart, Echocardiography reveals details about the shape and size of the heart. Echo can detect heart muscle injury, poor blood flow and unusual contractions.
5. Stress Test – Stress testing uses rigorous exercises or medication to raise your heart rate. The doctor then performs tests to check how your heart is responding to the demand for more blood and oxygen.

How Can You Prevent Future Heart Attacks?

A healthy lifestyle means a healthy life. Living a healthy lifestyle will not only help in preventing a heart attack but also accelerate the recovery process. Studies have revealed that eating healthy foods and exercising lowers the risk of getting a heart attack significantly. Eating anti-inflammatory foods and healthy fats reduces inflammation thus decreasing the risk of CHD. Such foods include:

1. Fruits
2. Vegetables
3. Legumes and beans
4. Herbs and spices like raw garlic and turmeric
5. Red wine
6. Green tea or white tea

Regular exercises also help prevent heart attacks by improving blood flow, providing cells with more oxygen, controlling blood sugar levels and managing hormones. Other home remedies may include stress reduction, quitting smoking, drinking in moderation and maintaining a healthy weight.

What is the Treatment for Heart Attack?

Treatment for a heart attack should commence as soon as possible. How quick the response is could mean life or death. That’s the reason why treatment should begin even before getting to the hospital. The most important thing is to restore the flow of blood, and it can be done using aspirin, Nitroglycerin and oxygen therapy. After the diagnosis is confirmed, the doctor may commence the following treatments:

1. Medication – this may include pain relievers, thrombolytics, antiplatelet agents, beta-blockers, and ACE inhibitors.
2. Coronary angioplasty and stenting – a long tube is inserted into the artery to unblock and restore blood flow.
3. Coronary artery bypass surgery – it involves creating a new route for the blood by sewing vessels to bypass the blocked section.

Final Thoughts

You don’t have to wait for a heart attack to react. You can take preventive measures by eating healthy and exercising regularly. If you detect the symptoms outlined above or you suspect that you are going through a heart attack, you should seek medical treatment almost immediately. Every minute counts. The longer you wait, the greater the extent of the damage.

You can learn how heart attack in women is different in our blog.

Heart Failure is a growing problem worldwide and a leading cause of admissions in the hospital. Heart failure may not be a curable disease but understanding the disease and treatment options can help with better management of the symptoms.

1. What is Heart Failure?

It is the inability of the heart to pump enough blood to meet body needs due to muscle weakness or muscle stiffness. Heart failure is NOT a heart attack.

2. What are the types of heart failure?

Systolic HF (Muscle weakness)

Weak heart muscle is not able to pump enough blood

Diastolic HF (Muscle thickening and stiffness)

Thick heart muscle is not able to pump blood in a normal way

Right-Sided Heart failure was seen in patients with lung disease.

3. What are the signs and symptoms of heart failure?

Shortness of breath or breath difficulty and leg swelling are the most common symptoms. The other symptoms are cough, weight gain, fatigue, not able to lie flat due to breathing difficulty.

4. What are the causes or risk factors for heart failure?

Heart attack, High blood pressure, Obesity, Diabetes, Heart valve damage, Family history of heart disease, Age more than 65 years.

5. Is Heart Failure very common?

Yes. According to the American Heart Failure Society of America, there are currently 6 million Americans with heart failure and number will reach more than 8 million in next decade.

6. What are the tests used for diagnosis of heart failure?

Commonly ordered tests for patients with heart failure include ECG, echocardiogram, chest X-ray, and blood work. An echocardiogram (echo) gives information on strength of the heart muscle and gives Ejection Fraction or EF. EF more than 55% is considered normal in most echo labs. Some patients may need a stress test or cardiac catheterization.

7. What are the treatment options for heart failure?

There have to be significant lifestyle changes including salt restriction, fluid restriction, quitting smoking/alcohol. You may be placed on several medications from different categories: water pill to get rid of extra fluid, Beta-blocker, and Ace inhibitor or ARBs (commonly used medication for blood pressure) to strengthen the heart muscle. Few patients may need ICD or implanted defibrillators or referral to centers for advanced heart failure for surgical options.

8. What are the stages of heart failure?

There are two types of staging system for heart failure.

One is based on the severity of patient symptoms –New York Heart Association Functional Class (NYHA)

NYHA I: No limitation of physical activity

NYHA II: Slight limitation of physical activity

NYHA III: Marked limitation of physical activity due to breathing difficulty.

NYHA IV: Shortness of breath at rest

In 2001 ACC/AHA introduced new staging system based on damage to the heart

Stage A: No structural disease of heart but High Risk for developing CHF but

Stage B: Has structural disease of heart but never had signs and symptoms.

Stage C: Structural heart disease with past or current symptoms of CHF

Stage D: End-stage heart failure requiring specialized treatment

9. What is the prognosis of heart failure?

Heart failure is not a death sentence anymore. Many patients who have heart failure improve or stabilize with medications. The prognosis for heart failure has improved over the last decade due to ongoing medical research and availability of new medications and surgical options like LVAD (Heart pump), a heart transplant.