Poor sleep quality increases risk of high blood pressure

American Heart Association/Science Daily ^ | August 30, 2011 | Susan Redline, M.D, others

[ConservativeMind]

Reduced slow wave sleep (SWS) is a powerful predictor for developing high blood pressure in older men, according to new research.

SWS, one of the deeper stages of sleep, is characterized by non-rapid eye movement (non-REM) from which it's difficult to awaken. It's represented by relatively slow, synchronized brain waves called delta activity on an electroencephalogram. Researchers from the Sleep Study found that people with the lowest level of SWS had an 80 percent increased risk of developing high blood pressure.

"Our study shows for the first time that poor quality sleep, reflected by reduced slow wave sleep, puts individuals at significantly increased risk of developing high blood pressure, and that this effect appears to be independent of the influence of breathing pauses during sleep," said Susan Redline, M.D., the study's co-author.

Men who spent less than 4 percent of their sleep time in SWS were significantly more likely to develop high blood pressure during the 3.4 years of the study. Men with reduced SWS had generally poorer sleep quality as measured by shorter sleep duration and more awakenings at night and had more severe sleep apnea than men with higher levels of SWS. However, of all measures of sleep quality, decreased SWS was the most strongly associated with the development of high blood pressure. This relationship was observed even after considering other aspects of sleep quality.

Good quality sleep is the third pillar of health, Redline said. "People should recognize that sleep, diet and physical activity are critical to health, including heart health and optimal blood pressure control. Although the elderly often have poor sleep, our study shows that such a finding is not benign. Poor sleep may be a powerful predictor for adverse health outcomes. Initiatives to improve sleep may provide novel approaches for reducing hypertension burden."

[ConservativeMind]

Folks, do whatever you can to make your sleep truly “good” sleep.

It helps far beyond just your blood pressure.

I can say that an eye mask, melatonin, and sometimes comfortable ear plugs work for me. We make sure our bed is also comfortable and we reduce the thermostat, if needed.

A great night’s sleep impacts more than we can understand.

[DIRTYSECRET]

Sleep is like sex. Some of it’s good. Some of it’s better.

[DarthVader]

This is very true!

[Jim W N]

News that will also help you not get a good night’s sleep.

[PrincessB]

I am convinced of the power of good, consistent sleep. I also think that the “3 Pillars” mentioned in this article feed off each other. Good exercise helps good sleep, which helps get the body rested for more physical activity, and both contribute to making better diet choices, which help both exercise and sleep....

[RebelTXRose]

Tell me what my “sleep number” has to be for this... I average a 72. Yes, I’m serious. Quantify it please.
The rest of you may laugh!

[AnotherUnixGeek]

One thing that can address both bad sleep and high blood pressure - more physical activity and exercise. So many of the ailments that seem to accompany old age turn out to actually be due to inactivity and physical de-conditioning - it’s something my family has been dealing with as the grand-parents grow older and become more sedentary. If anything, people should start picking up their exercise levels as they get older.

[Paul R.]

I only occasionally have trouble getting to sleep, but, I have to help out with my elderly Mom’s care, which often means a very ragged / broken up sleep schedule. My blood pressure is still not too bad, but, dang, the up & down just runs one down. I have tried to compensate with a healthier diet, and a little more exercise (really difficult to find time for), but, it’s not enough. Of course, this just piles on getting into my mid-60’s myself, even though my general health is good.

By comparison, one of my Mom’s sitters, approx. the same age as I, had to quit due to more problems than I can even list here. (These predated her work for us.) Just one was calcified arteries and veins leading to circulatory problems that, among other things, led to several toes being amputated. Having a leg amputated has been delayed for now, but is likely in her future. I could tell from the stuff she’d put in my Mom’s fridge for herself that diet is a big part of her problems. Her work probably did not help.

[ProtectOurFreedom]

"Our study shows for the first time that poor quality sleep, reflected by reduced slow wave sleep, puts individuals at significantly increased risk of developing high blood pressure..."

Dr. Redline needs to read more of the literature. See "DECREASED SLOW WAVE SLEEP INCREASES RISK OF DEVELOPING HYPERTENSION IN ELDERLY MEN, by Maple M. Fung, MD, Katherine Peters, and Katie L. Stone, PhD, Hypertension, October 2011.

[I want the USA back]

Does the hypertension affect one’s sleep, rather than the sleep affecting the hypertension?

[Paul R.]

Agreed. I can tell that having less time for things like hikes to fishing or scenic spots, canoeing, etc., has not been good for me, aside from whatever effect that has on my sleep schedule. Unfortunately, as “eldest son, no one else around to help out” with my Mom, (except my wife, who’s gone back to work), difficult finances... It’s my sacrifice, I guess. Oddly enough tho’, we recently got “adopted” by a stray Black Labrador. He’s actually a good dog, though young, way over-exuberant, barks too much, and initially was apparently totally untrained, except for being “yard broken”. (I have yet to see him “go”, 1 or 2, in our acre yard - released, he runs to nearby woods, and then comes back.) He doesn’t fight being on a chain, but it’s easy to see he doesn’t like it. He loves to run around with someone, play “chase” games, etc. So I come into the house often now, panting. Not only is he a lot of time, trouble, and expense, my daughter has pet free range chickens, and he goes after them. (It’s what he was born to do, right?) He digs - oh my. If that could be harnessed, I would not have to rent a trencher this summer. So, we’ve been trying to find a good home for him. But, like I said, because of him, I come into the house, out of breath, a lot. Maybe I should rethink trying to get rid of him... :-)

[ProtectOurFreedom]

I think causation is not properly evaluated here. Does lack of good SWS cause hypertension? Or are there other factors that lead to poor sleep as we age and THOSE factors cause BOTH hypertension and poor sleep?

I've been spending a lot of time tracking my sleep the past couple months. I started tracking in mid-November, then started CPAP therapy at the new year. I got the machine a couple years ago via insurance, but just couldn't bring myself to use it. I'm working on our vacation home while my wife is at our main home, so this seemed like a good time to really put the CPAP to use. It has definitely improved my sleep and reduced daytime drowsiness.

In addition to the CPAP, I also bought some gadgets to measure blood oxygen ("O2 Ring" and "SleepTuner") and sleep classes ("Emfit QS"). I also put a SD Card into the CPAP machine and pull detailed data into the free "OSCAR" software to see what's going on while I sleep. The Emfit QS is mainly aimed at athletes to help the get the deep sleep "recovery" needed for peak performance.

I've been concentrating on getting to bed at the same time each night, cutting out screen time an hour before bed, improving diet, and getting a lot of vigorous exercise. Together, these are having a beneficial effect.

I'm not sure how accurate the Sleep Classes are in the Emfit QS, but my Deep Sleep is up 2 percentage points after starting the CPAP therapy. Here are my recent sleep classes.

If you want to take this further, there are a lot of technology kits and DIY plans on to measure your brainwaves to get a more accurate measurement of Slow Wave Sleep. Check out:
Olimex EEG-SMT
Bitalino
BrainBay
DIY EEG (and ECG) Circuit
How to Hack Toy EEGs
OpenBCI Shop

[AnotherUnixGeek]

Maybe I should rethink trying to get rid of him... :-)

Yup - my mom's dog isn't just a source of love and care for her, she's also a reason my mom has to get up and be active, and it's helping her a lot.

[ProtectOurFreedom]

Does the hypertension affect one’s sleep, rather than the sleep affecting the hypertension?

EXACTLY! The old "Causation vs Correlation" does not seem to be addressed in this study.

[ConservativeMind]

Excellent and practical information. Thank you!

[boxlunch]

Thank you.

[Jemian]

Up until the wee smalls of Sunday morning, I thought I was a light sleeper. But then, sometime around 2AM and 60 miles away, there was a 6.3 mag earthquake. I slept right through the shaking which woke up my friends and neighbors.

I learned about the earthquake when folks in the states began asking on FB if I was okay.

I guess I sleep fairly deeply.

[ProtectOurFreedom]

Everybody goes through four or five sleep cycles each night from light to deep and back to light. In deep sleep, it is really hard to rouse somebody. You were probably in a deep sleep stage of a cycle.

[Paul R.]

Yeah. I’m mad at this dog, now tho’. Earlier tonight he destroyed something nearly irreplaceable at a reasonable cost...

[ConservativeMind]

Blood pressure study ping.