Sleep is an essential part of maintaining mental and physical health. Although the U.S. Centers for Disease Control and Prevention notes that 14.5% of adults struggle to fall and stay asleep—a number that tends to decrease with age—each time you miss a good night’s sleep, it disrupts your body and mind.
According to the Cleveland Clinic, proper sleep is crucial for reducing risks of depression, anxiety, obesity, and for enhancing brain function and physical health. Over time, lack of sleep can affect metabolism, as well as circulatory, respiratory, nervous, metabolic, and immune systems. It can also disrupt heart function, increasing the risk of atrial fibrillation (AFib) episodes in those already suffering from AFib, as per Harvard Medical School. During an AFib episode, the heart’s upper chambers beat irregularly and out of sync with the lower chambers, causing palpitations, a racing heart, dizziness, and shortness of breath, according to the Mayo Clinic.
While AFib itself isn’t fatal, it is a serious condition that demands attention. As per the Stony Brook Heart Institute, atrial fibrillation can lead to heart failure, blood clots, or stroke—with those having AFib being five times more likely to experience a stroke—all of which are potentially deadly. Therefore, incorporating a good night’s sleep into your routine is essential.
How to improve sleep quality
According to a 2021 study published in the International Journal of Stroke, there are 37,574 million cases of atrial fibrillation worldwide, an increase of 33% over the past 20 years, with expectations for further rise by 2050. Given this, improving sleep for those with AFib should be a priority for everyone.
One of the first steps to ensure beneficial sleep is establishing a bedtime routine. The body thrives on routines, so going to bed and waking up at the same time daily is highly beneficial. Consistency is crucial. Also, be mindful of your intake in the hours leading to bedtime, avoiding caffeine, alcohol, and spicy or acidic foods that may cause acid reflux, as advised by the Mayo Clinic.
Transform your bedroom into a relaxing sanctuary, signaling to your mind that it’s solely for sleep. If you work remotely, designate a workspace outside the bedroom, keep phones distant from your sleeping area, and allow time to unwind through meditation or other calming practices before bed.
When to contact your doctor
In these tumultuous times, it’s natural for everyone to experience unique challenges. However, if you have atrial fibrillation and find it particularly hard to sleep, it’s important to consult your doctor. This advice applies to anyone suffering from poor sleep quality.
Although sleep deprivation is unpleasant for all—10% of the global population has insomnia, according to the Cleveland Clinic—for those with AFib, discomfort isn’t the sole concern. Clearly communicating your sleep issues to your doctor, whether it’s trouble falling asleep, staying asleep, or achieving deep sleep, can guide treatment. A doctor might suggest melatonin or, if ineffective, a mild, non-habit-forming sleeping pill or sedative to aid sleep.
Adults should aim for seven to nine hours of sleep nightly, as recommended by the National Heart, Lung, and Blood Institute. If you fall short some nights, be gentle with yourself and try again the following night. Implementing a bedtime routine doesn’t guarantee immediate results—adjustment takes time, even with healthy habits.
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