The American Heart Association recently revamped its Life’s Simple 7 recommendations by adding sleep to what is now the Essential 8 lifestyles to prevent a heart attack and stroke.” Why? Researchers found that sleep provides important health benefits for a longer life.
The Essential 8
1.Eat a healthy diet.
2. Increase physical activity.
3. Quit smoking and tobacco use.
4. Manage a healthy weight.
5. Maintain a normal glucose.
6. Maintain normal cholesterol values.
7. Maintain a normal blood pressure.
8. Get 7 to 9 hours (adults) & 8 to 16 hours (children and teens) of sleep each night.
4 Levels of Sleep
Stage 1 NREM (Non-Rapid Eye Movement). 1-5 minutes (Dozing off.)
Stage 2 NREM 10-60 minutes (Brain activity slows.)
Stage 3 NREM 20-40 minutes (Deep sleep).
Stage 4 REM 10-60 minutes (Vivid dreams).
We move through these stages 4 to 6 times each night. During the last deeper stages hormones such as testosterone, estrogen and progesterone are made. Blood pressure and heart rate decrease. Cognitive thinking and creativity are enhanced. Importantly, immunity to eliminate pathogens and abnormal cells is enhanced.
The Danger of Insomnia
Sleep apnea or “not breathing” occurs as sleep progresses. The airway becomes blocked causing oxygen levels to plummet. The dangerous lower oxygen levels damage organs! The brain senses the problem and releases adrenalin to increase heart rate and blood pressure to awaken the person to resume breathing.
Unless the blockage is resolved the person will have continuous sleep interruptions all night never entering deeper beneficial sleep. In addition to organ damage, thinking, creativity, hormone production, glucose control and immunity will be reduced. Heart attacks, stroke, high blood pressure, obesity and diabetes may result.
If you suffer from insomnia, ask your doctor to find out if you have sleep apnea. Recently, my Sleep Study indicated dangerous, low oxygen levels throughout the night. Surprisingly, (I don’t snore) I was prescribed a CPAP machine to protect my heart. During the study while connected to a CPAP machine, I had the BEST sleep in years!
An excellent book by Matthew Walker is “Why We Sleep: Unlocking the Power of Sleep & Dreams.” You can also visit the Sleep Foundation for more information.
If you lie down, you will not be afraid; when you lie down, your sleep will be sweet. Proverbs 3:24
Sources:
–Todd Neale, “AHA Revamps Life’s Simple 7, Adding Sleep to Create ‘Essential 8,” June 9, 2022. https://www.tctmd.com/news/aha-revamps-lifes-simple-7-adding-sleep-create-essential-8.
–National Heart Lung & Blood Institute, “How Sleep Works, Why Is Sleep Important?” March 24, 2022.
–Eric Suni, “Stages of Sleep,” October 7, 2022, National Sleep Foundation. https://www.sleepfoundation.org/stages-of-sleep.
–Jay Summer, “What Is REM Sleep & How Much Do You Need?” April 26, 2022. https://www.sleepfoundation.org/stages-of-sleep/rem-sleep.
Author of: HELPING THE HURTING: NURSING MINISTRY IN THE BODY OF CHRIST (2022)
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ã All rights reserved 2022, Jennie E. Johnson, RN-BC, PhD
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