Adequate sleep allows the body to restore itself and replenish energy. During sleep, the body undergoes cycles to eliminate waste, repair tissues, strengthen the immune system, and regulate hormones essential for growth and recovery. Sleep deprivation can impair these functions, leading to high blood pressure and serious complications like heart attacks, strokes, and sleep disorders.

Circadian rhythm disruption: At night, the body releases melatonin, a hormone that induces sleepiness and relaxes and widens blood vessels. Lack of sleep reduces melatonin production, increasing the risk of high blood pressure.

Hormonal imbalance: Sleep deprivation disrupts the balance between melatonin and cortisol, the hormone that promotes wakefulness. Excessive cortisol release causes blood vessel constriction, leading to increased blood pressure.

Insomnia: This condition involves difficulty falling asleep, restless sleep, frequent awakenings, and a total sleep time of less than 6 hours per night.

Sleep apnea: Reduced blood oxygen levels trigger the release of norepinephrine, a hormone that causes vasoconstriction and elevates blood pressure.

Narcolepsy: This chronic neurological disorder impairs the brain's ability to regulate sleep-wake cycles, resulting in excessive daytime sleepiness and sudden, uncontrollable sleep attacks. Narcolepsy may be linked to autoimmune factors and a deficiency of the brain chemical hypocretin. Diagnosis is confirmed through electroencephalograms (EEGs) and multiple sleep latency tests (MSLTs).

Restless legs syndrome (RLS): This sleep-related movement disorder is characterized by an irresistible urge to move the legs. It's caused by irregular activation of the sympathetic nervous system, which regulates the body's fight-or-flight response.

Shift work sleep disorder (SWSD): Shift work disrupts the normal dawn/dusk cycle, affecting circadian rhythms. When combined with short sleep duration (less than 6 hours), SWSD increases the risk of high blood pressure.

Here are some tips for better sleep:

Maintain a consistent sleep schedule by going to bed and waking up at the same time each day, even on weekends.

Create a conducive sleep environment: Keep your bedroom quiet, cool, and dark. Use earplugs, air conditioning, blackout curtains, or a sleep mask if necessary.

Avoid stimulants before bed: Turn off electronic devices 30 to 60 minutes before sleep. Avoid caffeine and nicotine.

Establish a relaxing bedtime routine: Read a book, take a warm bath, practice gentle stretching, or listen to calming music.

Stop eating and drinking 2-3 hours before bed. Avoid alcohol, as it can disrupt sleep and stimulate urination.

Factors that increase the risk of high blood pressure include obesity, older age, lack of physical activity, high alcohol consumption, smoking, and a family history of the condition.

Le Nguyen (According to Very Well Health)