A Bad Night Of Sleep Can Increase Your Risk Of This Serious Medical Event

Sleep is an essential part of staying healthy, mentally and physically. Although the U.S. Centers for Disease Control and Prevention reports that as many as 14.5% of adults struggle to fall asleep and stay asleep, a number that tends to decrease with age, every time you don't get a good night's sleep, you throw your body and mind for a loop.

According to the Cleveland Clinic, proper sleep is paramount in lowering the risks of depression, anxiety, obesity, and in increasing healthy brain function and physical health. Over time, lack of sleep can mess with your metabolism, as well as your circulatory, respiratory, nervous, metabolic, and immune systems. It can also disrupt healthy heart functioning, leading to an increased risk of atrial fibrillation (AFib) episodes in those who already have atrial fibrillation, per Harvard Medical School. An AFib episode is when the upper chambers in the heart beat irregularly and not in sync with the lower chambers in the heart, resulting in palpitations, a racing heart, as well as dizziness and shortness of breath, per the Mayo Clinic.

Although AFib on its own isn't fatal, it is a serious condition that shouldn't be ignored. According to Stony Brook Heart Institute, atrial fibrillation can lead to heart failure, blood clots, or even a stroke — in fact, those with AFib are five times more likely to have a stroke — all of which can be deadly situations. Because of this, making a good night's sleep part of your routine is a must.

According to a 2021 study published in the International Journal of Stroke, there are 37,574 million cases of atrial fibrillation worldwide, a number that has increased by 33% in the last 20 years, with expectations to see that number jump even more by 2050. It's with this in mind that trying to get those who have AFib to sleep better should be important to everyone.

One of the first steps in making sure you're sleeping in a way that benefits your health is by sticking to a bedtime routine. The human body loves routines, so if you're able to go to bed at the same time every night, then wake up at the same time every morning, that's a great start. Consistency is everything. You also want to be aware of what you eat and drink in the few hours leading up to when you'll be going to sleep; this means staying away from caffeine and alcohol, and foods that are spicy or acidic that might come back to haunt you with acid reflux later on in the night, per Mayo Clinic.

You also want to do your best to make your bedroom a relaxing sanctuary, meaning your mind knows this is where you go to sleep and nothing else. Because of this, if you work from home, it might be best to work in a space that isn't your bedroom, keep your phone far away from where you sleep, and give your body a chance to wind down, either through meditation or other relaxing techniques, before crawling in between the sheets.

It goes without saying that we're living in chaotic times and it's only natural that we'd all be affected in our own ways. However, if you have atrial fibrillation and you're really struggling to get some shut-eye, then it's time to talk to your doctor. Actually, this goes for anyone who suffers from a lack of quality sleep.

While sleep deprivation can be extremely uncomfortable for everyone — 10% of the world's population has insomnia, according to the Cleveland Clinic — for those with AFib, discomfort isn't your only concern. Explaining to your doctor exactly what the problem is, whether it's trying to fall asleep, stay asleep, or sleep deeply, can give them an idea of how to proceed with treatment. In some cases, a doctor may suggest you take melatonin or, if melatonin doesn't work, a mild sleeping pill or sedative that, ideally, isn't habit-forming and will help you to fall asleep and stay asleep.

A healthy amount of sleep for an adult is anywhere between seven and nine hours a night, per the National Heart, Lung, and Blood Institute, so that should always be your nightly aim. If some nights you can't reach that amount, be kind to yourself and try again the next night. Even if you've enacted a bedtime routine, it doesn't mean its positive results will be immediate — it takes time for the body to get used to something new, no matter how healthy it is for you.