Sleep Deprived: Increased Risk of Stroke

Posted on September 9, 2014

“Research says less than six hours a night increases the risk of stroke symptoms four-fold among middle-age to older adults who had a normal weight and low risk for obstructive sleep apnea,” said Dr. Stone. “Lack of sleep increases inflammation, blood pressure and the release of certain hormones, which create a greater stress response that increases stroke risk.”

Tips for good sleep:

• Take a good look at your bedroom.  It should be designed as a quiet and calm respite from the stresses of your daily life.  Get a comfortable, firm bed for spine and body support and ease of movement. Temperatures higher than 75 degrees or less than 54 degrees disrupt sleep. Researchers suggest cooler rather than hotter rooms; use a vaporizer or humidifier if needed as moist heat leads to better sleep. Clear the space around your bed with only necessary items placed on a nightstand.
• Avoid electronic devices an hour before you go to bed — they disrupt sleep rhythms.
• Refrain from stimulants like cigarettes, diet pills and caffeine.  Caffeine can affect your sleep even at six hours before lights out time.
• Avoid diuretics before bedtime. Unless told to increase fluids by your doctor, reduce them prior to sleep. Eating before bed is not recommended; a glass of warm milk at bedtime is acceptable.
• To wind down, read a chapter of a book, or take a warm bath. To fall asleep, try distraction. Count backwards or try relaxation tapes.
• Go to bed and get up at the same time daily. Afternoon naps are fine, but not after dinner.
• Get outside on sunny days to regulate your body’s internal clock. Exercise at the same time during the day but not before bed.To learn more about your vascular health, visit the Society for Vascular Surgery’s website at www.VascularWeb.org.

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