Continued from page 1
Does Losing Sleep Cause High
Blood Pressure?
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October 5, 2011
By Louise Carr, Associate Editor and Featured Columnist
3. Take a Nap to Lower Your Blood Pressure
If you haven’t been getting your regular seven to eight
hours at night, a daytime nap might help. A 2011 study from
Allegheny College, Pennsylvania found people who slept for
at least 45 minutes during the day experienced lower blood
pressure following a period of psychological stress than
those that did not nap. The researchers concluded "our
findings suggest that daytime sleep may offer cardiovascular
benefit by accelerating cardiovascular recovery following
mental stressors.” So, if you can, take a nap. But it’s even
better to get your full sleep quota in during the night.
4. Take B Vitamins to Help Your Hypothalamus
You need a healthy hypothalamus to get a good night's
sleep. B-complex vitamins are said to help support cognitive
function and may have an effect on how efficiently the
hypothalamus part of your brain functions.
Vitamin B-1 contributes to efficient cell repair, which could
help keep your hypothalamus as healthy as possible and
better able to regulate stress hormones. Vitamin B-rich foods
include beef, chicken, eggs, dairy foods, whole grains, bran,
pork and fish.
5. Use Manganese to Help Your Hypothalamus Regulate
Blood Pressure
Manganese binds with certain amino acids to aid the parts of
the body that deal with your metabolism. When manganese
binds with proline, histidine, and glutamic acid it helps
regulate the hypothalamus.
Eat plenty of whole grains, avocados, blueberries,
pineapples, legumes, nuts, seeds, spinach, peas, and other
green vegetables for a strong supply of manganese.
6. Treat Sleep Apnea with Continuous Positive Airway
Pressure for Lower Blood Pressure
Sleep apnea can be treated with continuous positive airway
pressure, a piece of equipment that delivers air through a
mask while you sleep and keeps your airways open.
According to a 2010 study from the University of Alabama at
Birmingham research into continuous positive airway
pressure indicates a “modest, but inconsistent effect on
blood pressure in patients with severe obstructive sleep
apnea and a greater likelihood of benefit in patients with
most continuous positive airway pressure adherence.”
In 2011, a research team from the University of
Birmingham, UK found treatment with 26 weeks of
continuous positive airway pressure improved blood vessel
function in people with sleep apnea, leading to a decreased
risk of high blood pressure.
7. Treat Sleep Apnea With Acupuncture to Lower Blood
Pressure
Treat your sleep apnea and cut your risk of lost sleep and
high blood pressure with acupuncture. According to 2007
research from the Universidade Federal de São Paulo, São
Paulo, Brazil acupuncture is more effective than sham
acupuncture in reducing the negative effects of sleep apnea
on breathing at night, for people with moderate obstructive
sleep apnea. The study looked at 36 patients who suffered
broken sleep due to sleep apnea.
8. Be Careful in Pregnancy with Sleep Apnea
Pregnancy can worsen sleep apnea. Pregnant women,
especially in the third trimester or women who are obese,
should closely watch for the signs of disrupted sleep because
sleep apnea is linked with a greatly increased risk of
pregnancy-induced high blood pressure and diabetes,
according to a study presented at the American Thoracic
Society 2007 International Conference. Sleep apnea was
linked with four times the risk of pregnancy-induced
hypertension.
9. Treat Restless Legs Syndrome for Better Sleep and Lower
Blood Pressure
There are several remedies suggested as treatments for
restless legs syndrome. Massage, exercise early in the day
and keeping mentally alert in the evenings are all believed to
help lessen the sleep-disrupting effects of restless legs
syndrome. One vitamin highlighted as a possible restless legs
syndrome treatment is vitamin E. A study carried out by
Ayres and Milhan in 1973 looked at the results of giving 400
to 800 IU of vitamin E daily to nine patients and found seven
of them experienced a complete control of their symptoms
and two experienced partial relief. Vitamin C may be useful
for restless legs syndrome, as could vitamin B12.
10. Teenagers Beware – Losing Sleep Affects Young People’s
Blood Pressure Too
The health effects of sleeping too little or not well can be
even more pronounced in teenagers and children. A 2008
study from the University Hospitals Sleep Center at Case
Western Reserve University in Cleveland, Ohio reported that
teenagers are 3.5 times more likely to have elevated blood
pressure when they have problems falling asleep at night
and wake up too early, and 2.5 times more likely when they
sleep less than 6.5 hours a night. Researchers stated that
adolescents need nine hours of sleep at night for optimum
blood pressure readings.
You're just getting started. Learn more about the
relationship between your diet and your risk for other
diseases and conditions: Frozen Shoulder -Tips to Relieve
the Pain/ Fibromylagia-An Ideal Diet / My Aching Bones /
Six Pack Abs-A Guided Tour /Top 10 Foods That Fight
Anemia / How Much Is Too Much Salt? /Sugar-The Disease
Connection / Are Diet Sodas Bad for Your Health? / Ideal
Breakfast for Diabetics / Ideal Breakfast for Arthritis
/Healing Foods Links / Foods That Shrink Your Waist /
Foods That Lower Cholesterol/ VLDL-The Other Cholesterol/
Foods That Reduce Blood Pressure
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