Winter Sleep Tips: Guarding Your Heart Before, During, and After Sleep

Heart disease is the leading cause of death worldwide, claiming millions of lives every year. Many factors can increase the risk of developing heart problems, such as smoking, obesity, diabetes, high blood pressure, and high cholesterol. However, some people may not be aware that their sleeping habits can also affect their heart health. In this article, we will explore how radiation cooling effect, sudden death at sleep times, and common heart problems and symptoms are related to sleep, and what you can do before, during, and after sleeping to protect your heart and prevent sudden death.

In this article, you will learn about:

  • Radiation Cooling Effect: How It Affects Your Heart Health
  • Preventing Sudden Death at Sleep Times: Why It Matters
  • Tips for Protecting the Heart Before Sleep: What to Do and Avoid
  • Tips for Protecting the Heart During Sleep: How to Optimize Your Sleeping Position and Environment
  • Tips for Protecting the Heart Upon Waking: How to Start Your Day Right
  • Tips for Protecting the Heart After Waking: How to Maintain a Healthy Lifestyle
  • Frequently Asked Questions
    • What are the best foods for the heart?
    • How much exercise does the heart need?
    • How does stress affect the heart?
    • What are the signs of a heart attack or stroke?

Table of Contents

Radiation Cooling Effect: How It Affects Your Heart Health

The “radiation cooling effect” refers to the phenomenon of heat loss from the earth’s surface after sunset, resulting in lower temperatures before dawn. This effect is more pronounced in winter, especially in areas with clear skies and low humidity. According to a study by the University of California, Berkeley, the radiation cooling effect can cause a temperature difference of up to 10°C between day and night.

Why does this matter for your heart health? Well, exposure to cold air can trigger a series of physiological responses that increase the risk of cardiovascular events, such as stroke, heart attack, and sudden cardiac death. These responses include:

  • Vasoconstriction: The narrowing of blood vessels to reduce heat loss and maintain core body temperature. However, this also raises blood pressure and makes the heart work harder.
  • Increased blood viscosity: The thickening of blood due to reduced fluid intake and increased production of red blood cells. This makes the blood more prone to clotting and obstructing blood flow.
  • Increased inflammation: The activation of the immune system and the release of inflammatory cytokines. These substances can damage the lining of blood vessels and promote plaque formation.
  • Increased stress hormones: The secretion of adrenaline and cortisol to cope with the cold stress. These hormones can elevate heart rate, blood pressure, and blood sugar levels, as well as impair insulin sensitivity.

All these factors can contribute to the development and progression of atherosclerosis, the main cause of coronary artery disease and ischemic stroke. Atherosclerosis is a condition where fatty deposits (plaques) build up inside the arteries, narrowing them and reducing blood flow to vital organs. When a plaque ruptures, it can trigger a blood clot that blocks the artery completely, cutting off oxygen and nutrients to the affected tissue. This can result in a heart attack (if the blockage occurs in a coronary artery) or a stroke (if the blockage occurs in a cerebral artery).

A study by the London School of Hygiene and Tropical Medicine found that exposure to cold weather was associated with a 12% increase in the risk of heart attack and a 7% increase in the risk of stroke. Another study by the University of Oulu in Finland found that the risk of sudden cardiac death was 19% higher on days with a large temperature difference between day and night.

Therefore, it is important to protect yourself from the radiation cooling effect, especially if you have hypertension, hyperlipidemia, diabetes, obesity, or a history of cardiovascular diseases. These conditions can make you more vulnerable to the adverse effects of cold stress on your heart and blood vessels.

Preventing Sudden Death at Sleep Times: Why It Matters

Sleep is essential for your health and well-being, but it can also be a dangerous time for your heart. According to the American Heart Association, about half of all sudden cardiac deaths occur during sleep or within one hour of waking up. This is because the circadian rhythm, the natural 24-hour cycle that regulates your body’s functions, affects your cardiovascular system in various ways.

During the night, your blood pressure and heart rate tend to decrease, reaching their lowest levels around 4 am. This is when the parasympathetic nervous system, which controls the rest and digest functions, dominates over the sympathetic nervous system, which controls the fight or flight response. However, around 4 am, the sympathetic nervous system starts to activate, preparing your body to wake up. This causes a sudden rise in blood pressure and heart rate, which can be stressful for your heart, especially if you have underlying cardiovascular problems.

If you are exposed to cold air during this time, the stress on your heart can be even greater, as the cold can trigger vasoconstriction, increased blood viscosity, increased inflammation, and increased stress hormones, as explained in the previous section. This can create a perfect storm for a cardiovascular event, such as a stroke, a ruptured aneurysm, or a heart attack.

Dr. Akira Kawashima, Director of the Japan Integrated Medical SDM Clinic, suggests drinking hot water, using a hot water bag to warm the thighs, and maintaining indoor temperature at 22 degrees to prevent these risks. He also recommends avoiding alcohol, caffeine, nicotine, and heavy meals before bed, as these can interfere with your sleep quality and increase your blood pressure and heart rate.

Additionally, individuals with hypertension, hyperlipidemia, diabetes, obesity, or a history of cardiovascular diseases should pay extra attention to their lifestyle during winter. Being mindful of warmth at “Before Sleep,” “During Sleep,” “Upon Waking,” and “After Waking” can protect your heart and keep your body warm.

Tips for Protecting the Heart Before Sleep: What to Do and Avoid

Here are some tips for protecting your heart before sleep:

What to Do What to Avoid
Drink a glass of water: Experts remind that around 4 am, the sympathetic nervous system starts activating, preparing the body to wake up, naturally raising blood pressure and pulse. If blood vessel hydration is insufficient during sleep, the blood becomes thicker after the action of the sympathetic nervous system, making it easier to form blood clots. It is recommended that people drink a glass of water before sleep or after using the restroom late at night to replenish fluids. Drink alcohol: Alcohol can disrupt your sleep cycle, increase your blood pressure and heart rate, and dehydrate your body. It can also interfere with the metabolism of certain medications, such as blood thinners and anti-arrhythmics.
Eat a light snack: Eating a small, healthy snack, such as a banana, a handful of nuts, or a cup of yogurt, can help stabilize your blood sugar levels and prevent hunger pangs during the night. It can also provide some energy and nutrients for your heart and brain. Eat a heavy meal: Eating a large, fatty, spicy, or sugary meal can cause indigestion, heartburn, bloating, and gas, which can affect your sleep quality and comfort. It can also increase your blood pressure and cholesterol levels, and trigger inflammation and oxidative stress.
Do some gentle exercise: Doing some low-intensity physical activity, such as stretching, yoga, tai chi, or walking, can help relax your muscles, ease your tension, and improve your blood circulation. It can also lower your blood pressure and heart rate, and enhance your mood and sleep quality. Do some vigorous exercise: Doing some high-intensity physical activity, such as running, cycling, or lifting weights, can stimulate your nervous system, increase your body temperature, and elevate your blood pressure and heart rate. It can also make you feel alert and energized, which can make it harder to fall asleep.
Listen to some soothing music: Listening to some calm, relaxing, or classical music can help reduce your stress levels, lower your blood pressure and heart rate, and induce a state of relaxation and sleepiness. It can also distract you from any negative thoughts or worries that may keep you awake. Watch some stimulating TV: Watching some exciting, violent, or scary TV shows or movies can increase your stress levels, raise your blood pressure and heart rate, and trigger a state of arousal and alertness. It can also expose you to blue light, which can suppress the production of melatonin, the hormone that regulates your sleep cycle.

Tips for Protecting the Heart During Sleep: How to Optimize Your Sleeping Position and Environment

Many people may not realize that the way they sleep can affect their heart health. Sleeping in a cold or uncomfortable environment can cause blood pressure to rise, blood vessels to constrict, and heart rhythm to become irregular. These factors can increase the risk of heart attack, stroke, and sudden cardiac death during sleep or upon waking. Therefore, it is important to create a warm and cozy sleeping environment that can protect the heart and promote quality sleep. Here are some tips to achieve that:

Wear socks while sleeping:

Peripheral circulation may worsen as body temperature drops during sleep, leading to cold feet and cramps. Wearing loose, breathable socks helps keep the feet warm and improve blood flow to the extremities. A study by the University of Basel in Switzerland found that wearing socks during sleep can reduce the time it takes to fall asleep and increase sleep efficiency.

Layer two blankets:

Instead of using a thick blanket that might be kicked off during sleep, layering two thinner blankets provides better adherence to the body, blocking cold air and maintaining an appropriate temperature. According to the National Sleep Foundation, the ideal temperature for sleeping is around 18°C (65°F). However, this may vary depending on personal preference and season. Layering blankets allows you to adjust the warmth level according to your needs.

Down insulation for warmth:

Layer a down comforter and a blanket, with the down expanding due to body heat, raising the temperature. The blanket on top traps warm air, preventing heat from escaping through the gaps in the bedding. Down is a natural material that has excellent thermal insulation and breathability. It can keep you warm without causing overheating or sweating. However, some people may be allergic to down or feathers, so make sure you choose a hypoallergenic product or use a synthetic alternative.

Sandwich the quilt:

If the above methods are not warm enough, try this approach. Lay a blanket on the bed, cover it with a down comforter, and sandwich your body in the middle to retain the heat released by the body. This method can create a microclimate that is similar to your body temperature, keeping you warm and comfortable throughout the night. However, be careful not to cover your head or face with the quilt, as this can reduce oxygen intake and increase carbon dioxide levels, which can be harmful to your health.

Choose the right sleeping position:

The position you sleep in can also affect your heart health. Sleeping on your back can cause snoring and sleep apnea, which are associated with high blood pressure, irregular heartbeat, and increased risk of cardiovascular disease. Sleeping on your left side can reduce the pressure on your heart and improve blood circulation, as well as prevent acid reflux and improve digestion. However, sleeping on your left side can also cause numbness or pain in your arm, shoulder, or hip, so you may need to switch sides occasionally or use a pillow to support your body.

Tips for Protecting the Heart Upon Waking: How to Start Your Day Right

Waking up in the morning can be a challenge for many people, especially in the winter when the temperature is low and the daylight is short. However, how you start your day can have a significant impact on your heart health and overall well-being. If you suddenly expose your body to cold air when uncovering the blanket, blood vessels may contract, causing blood pressure to spike and putting stress on your heart. 

Take it easy when getting up:

Due to the potential 10-degree temperature difference between the bed and room, suggest staying in bed a bit longer and moving around in bed to warm up. Stretch your limbs, roll your shoulders, and twist your waist to loosen your muscles and joints. Gradually sit up and swing your legs over the edge of the bed. Breathe deeply and slowly to calm your nervous system and lower your heart rate. Avoid getting up too quickly or abruptly, as this can cause dizziness, fainting, or falls.

Drink hot water:

Prepare hot water in a thermos in advance and drink a cup to warm up. Drinking hot water can help hydrate your body, flush out toxins, and improve blood circulation. It can also stimulate your digestive system and metabolism, helping you eliminate waste and burn calories. Adding some lemon, ginger, or honey to your hot water can enhance the flavor and the health benefits, as these ingredients have anti-inflammatory, antioxidant, and antibacterial properties.

Wear a jacket or wrap in a blanket:

Prepare warm clothing by the bedside to stay warm immediately upon getting up. Wear a jacket, sweater, or robe that can cover your chest and back, as these areas are more sensitive to cold and prone to heat loss. You can also wrap yourself in a blanket or use a heating pad to keep your body temperature stable. Avoid exposing your skin to cold air, especially your head, neck, and feet, as this can trigger a reflex that constricts your blood vessels and increases your blood pressure.

Tips for Protecting the Heart After Waking: How to Maintain a Healthy Lifestyle

After waking up, you typically head to the bathroom, and it’s crucial to be aware of the risk of sudden death. According to a study by the American Heart Association, the peak hours for cardiac arrest are between 6 a.m. and 10 a.m., when the body undergoes a surge in blood pressure and heart rate. To protect your heart and prevent sudden death, follow these tips:

Prepare heating:

If the bathroom has heating, it’s advisable to turn it on beforehand. This will help you avoid exposure to cold air, which can trigger a spasm in the coronary arteries and reduce blood flow to the heart. A warm bathroom will also help you relax and lower your stress levels, which are beneficial for your heart health.

Dress warmly:

Take precautions against the cold before entering the bathroom. Wear a robe, slippers, or socks to keep your body temperature stable and prevent shivering, which can increase your heart rate and blood pressure. You can also wrap a scarf around your neck to protect the carotid arteries, which supply blood to the brain.

Use warm water for face washing and tooth brushing:

Avoid contact with icy water to prevent rapid constriction of blood vessels in the head and neck. This can cause a sudden drop in blood pressure and oxygen supply to the brain, leading to fainting, dizziness, or stroke. Use warm water instead, and avoid splashing it on your face. You can also rinse your mouth with warm water before brushing your teeth to prevent tooth sensitivity and gum inflammation.

Do some light stretching or exercise:

Before starting your day, do some light stretching or exercise to warm up your muscles and joints, and improve your blood circulation and oxygen delivery. This will help you prevent stiffness, pain, and inflammation, and also reduce the risk of blood clots, heart attack, and stroke. You can do some simple movements, such as neck rolls, shoulder shrugs, arm circles, waist twists, knee bends, and ankle rotations. You can also do some low-intensity aerobic exercises, such as walking, jogging, cycling, or swimming, for 15 to 30 minutes, depending on your fitness level and preference. Avoid doing strenuous or high-intensity exercises right after waking up, as they can put too much stress on your heart and cause arrhythmia, chest pain, or cardiac arrest.

Eat a healthy breakfast:

After doing some light stretching or exercise, eat a healthy breakfast to fuel your body and brain, and provide you with the nutrients you need for the day. A healthy breakfast should include a balance of complex carbohydrates, protein, healthy fats, and fiber, which can help you control your blood sugar, cholesterol, and appetite, and prevent overeating later in the day. Some examples of healthy breakfast foods are oatmeal, eggs, yogurt, nuts, seeds, fruits, and vegetables. You can also drink some green tea, which contains antioxidants and catechins that can protect your heart and lower your blood pressure and cholesterol. Avoid eating processed, fried, or sugary foods, such as bacon, sausage, donuts, or cereal, as they can increase your inflammation, oxidative stress, and risk of heart disease.

Frequently Asked Questions

Can narcolepsy be fatal?

Narcolepsy is a chronic sleep disorder that causes excessive daytime sleepiness and sudden attacks of sleep. Narcolepsy can affect the quality of life and increase the risk of accidents, injuries, and other health problems. However, narcolepsy itself is not a life-threatening condition, and most people with narcolepsy have a normal life expectancy. The main danger of narcolepsy is the potential for sudden loss of muscle tone (cataplexy) or falling asleep at inappropriate times, which can lead to falls, car crashes, or other serious incidents. Therefore, people with narcolepsy should take precautions to avoid these situations and seek medical treatment to manage their symptoms.

Is narcolepsy a rare disease?

Narcolepsy is a rare disease, affecting about 1 in 2,000 people in the United States and Europe. However, the exact prevalence of narcolepsy may vary depending on the diagnostic criteria, the methods of data collection, and the geographic region. Some studies suggest that narcolepsy may be more common in certain ethnic groups, such as African Americans and Asians, than in Caucasians. Narcolepsy is also underdiagnosed, as many people with narcolepsy may not seek medical attention or may be misdiagnosed with other conditions. Therefore, the true number of people with narcolepsy may be higher than the estimates.

References

  • Krauchi, K., Cajochen, C., Werth, E., & Wirz-Justice, A. (1999). Warm feet promote the rapid onset of sleep. Nature, 401(6748), 36-37.
  • National Sleep Foundation. (n.d.). What’s the Ideal Temperature for Sleep? Retrieved from https://www.sleep.org/temperature-for-sleep/
  • Somers, V. K., White, D. P., Amin, R., Abraham, W. T., Costa, F., Culebras, A., … & Young, T. (2008). Sleep apnea and cardiovascular disease: an American Heart Association/American College of Cardiology Foundation Scientific Statement from the American Heart Association Council for High Blood Pressure Research Professional Education Committee, Council on Clinical Cardiology, Stroke Council, and Council on Cardiovascular Nursing. Journal of the American College of Cardiology, 52(8), 686-717.
  • Kansagara, D., Freeman, M., & Bougatsos, C. (2011). Sleeping position and sleep apnea. In AHRQ Comparative Effectiveness Reviews. Agency for Healthcare Research and Quality (US).
  • Wang, Z. (2019, December 16).

You may be interested in these articles:

Understanding Narcolepsy: Symptoms, Diagnosis, and Treatment

The 10 Major Functions of Multivitamins

Unlocking the Secrets: Do this before and after sleeping to protect your heart and prevent sudden death. Explained

Combat Stress Eating: Strategies to Stop Bingeing on Junk Food

Navigating Sleep Challenges in Autistic Children: Effective Interventions

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