"These Pre-Bedtime Habits Can Damage Your Heart"... Experts Warn of 4 Risky Behaviors

Irregular Sleep and Late-Night Eating Pose Risks
"Sleep Is the Heart's Resting Time," Experts Emphasize

Experts have issued a warning that sleep habits can significantly impact heart health. They point out that repeated behaviors before bedtime may increase the risk of cardiovascular disease, emphasizing the need to review pre-sleep routines.

Image to aid in understanding the article. Pexels

On March 30 (local time), the Daily Mail introduced bedtime habits that can harm heart health and ways to improve them, citing advice from Dr. Cynthia Kos, a cardiologist at Jersey Shore University Medical Center in New Jersey.

Dr. Kos explained, "Sleep is a crucial period during which both the body and mind recover, and the heart also gets to rest in its most relaxed state." During sleep, the parasympathetic nervous system is activated, heart rate and blood pressure decrease, and the heart's workload is reduced.

However, she noted that this process can be easily disrupted by poor lifestyle habits, and identified four major pre-sleep behaviors that can harm heart health.

Irregular Sleep Patterns and Late-Night Eating... Increase Heart Strain

Dr. Kos first pointed out that going to bed at different times every day can disrupt the body's circadian rhythm and place additional strain on the heart. When sleep patterns are irregular, blood pressure may not drop as much as it should during the night, and if this persists, it can subject blood vessels to continuous pressure.

Experts recommend establishing a routine of going to bed at a consistent time, and incorporating calming activities such as reading or listening to music to help relax the body.

Eating right before falling asleep was also identified as a habit to avoid. According to research, eating after 9 p.m. increases the risk of heart disease, and the later the mealtime, the higher the risk of cerebrovascular disease.

In particular, alcohol, caffeine, and spicy or stimulating foods can reduce sleep quality, cause heartburn, and increase heart rate, thereby putting additional strain on the heart.

Sleep Environment and Screen Use Before Bed Also Matter

The sleep environment is also a crucial factor. High indoor temperatures, noise, or uncomfortable bedding can put the body in a tense state, interfering with deep sleep. When sleep is disrupted, stress hormone levels rise, and both heart rate and blood pressure can increase. Experts emphasize the importance of keeping the bedroom dark, quiet, and at a comfortable temperature.

The habit of using a smartphone or watching TV right before bed is also problematic. Blue light emitted from electronic devices suppresses the secretion of melatonin, the hormone responsible for sleep, delaying the onset of sleep. Additionally, watching highly stressful content can keep the body tense and elevate blood pressure and heart rate. Dr. Kos stressed that it is best to turn off your phone and TV at least one hour before going to bed.

This content was produced with the assistance of AI translation services.