Why is sleeping more on the weekend good for the heart?
Substances that promote tissue growth and repair are produced during sleep
In recent years, scientific research has increasingly highlighted the importance of night rest for our health, especially heart.
Why is sleep so important for the heart?
During sleep, our body is engaged in a number of fundamental repair processes. The heart slows down, blood pressure drops and substances are produced that promote tissue growth and repair. In addition, sleep plays a crucial role in regulating hormones such as leptin and ghrelin, which control appetite and metabolism.
The consequences of sleep deprivation
Chronic sleep deprivation can have serious consequences for cardiovascular health. Those who sleep poorly are more likely to:
- Increased blood pressure: Sleep deprivation can cause an increase in blood pressure, a major risk factor for cardiovascular disease
- Changes in heart rhythm: Lack of sleep can increase heart rate and cause arrhythmias, or changes in heart rhythm
- Increased risk of heart attack and stroke: Several studies have shown that people who sleep little have a higher risk of developing cardiovascular diseases such as heart attack and stroke
- Increased risk of diabetes: Sleep deprivation can alter glucose metabolism, increasing the risk of developing type 2 diabetes
- Weight gain: Lack of sleep can alter leptin and ghrelin levels, increasing the feeling of hunger and promoting fat accumulation, especially at the abdominal level
Sleeping more at the weekend: a partial solution
A recent study has shown that recovering sleep lost during the week by sleeping more at weekends can reduce cardiovascular risk. However, this solution is not ideal. The human body needs a regular sleep-wake rhythm to function at its best. Alternating periods of prolonged sleep with sleepless nights can upset the internal clock, with negative consequences for health.
How to improve sleep quality
To ensure a restful night’s sleep, it is important to follow some simple rules:
- Set a regular time: Try to go to bed and wake up at the same time every day, even on weekends
- Create a sleeping environment: The bedroom should be dark, cool and quiet
- Limit exposure to blue light: Avoid using electronic devices (smartphones, tablets, computers) at least one hour before going to sleep
- Exercise: Regular exercise, but not too close to bedtime, promotes a deeper and more restful sleep
- Avoid stimulants: Reduce your consumption of caffeine, nicotine and alcohol, especially in the evenings