Why Does Insomnia Increase Stroke Risk?

Insomnia is a common condition nowadays, affecting health, learning ability, work performance, and mental well-being. Some evidence suggests that insomnia can lead to strokes. Let’s explore why insomnia may increase the risk of stroke through the following article.

1. Why Does Insomnia Increase Stroke Risk?

Research is ongoing to understand whether insomnia directly causes strokes or increases stroke risk. According to a study published in the journal Stroke by the American Heart Association, the risk of stroke can be significantly higher in people with insomnia compared to those without sleep problems.

Researchers found that the risk appears to be greater when insomnia occurs in younger individuals compared to older ones. They discovered that:

• Insomnia increases the likelihood of hospitalization for a stroke by 54 percent within four years.
• The stroke rate is eight times higher in people diagnosed with insomnia aged 18 to 34. After age 35, the risk continuously decreases.
• Diabetes may also increase the stroke risk in those with insomnia.

Another study based on randomly selected health records of over 21,000 people with insomnia and 64,000 without insomnia in Taiwan. Researchers categorized participants (none of whom were diagnosed with stroke or sleep apnea) into various types of insomnia, including difficulty initiating or maintaining sleep; chronic or persistent insomnia lasting from one to six months; recurrent insomnia, where insomnia returns after a diagnosis of no disease for more than six months at any assessment point during the four-year study; and remission, where the diagnosis changes from insomnia to no insomnia at the next assessment.

Over the four-year follow-up period, 583 people with insomnia and 962 without insomnia were admitted to the hospital for a stroke. Those with persistent insomnia had a higher cumulative stroke rate over three years compared to those in the remission group.

The mechanism linking insomnia to stroke is not fully understood, but evidence suggests that insomnia may alter cardiovascular health through systemic inflammation, impaired glucose tolerance, increased blood pressure, or increased sympathetic activity. Behavioral factors (e.g., physical activity, diet, alcohol use, and smoking) and psychological factors like stress may also affect the observed relationship.

2. High-Risk Groups for Stroke Due to Insomnia

Some studies suggest that insomnia may lead to stroke or increase the risk of stroke. Researchers believe that the following groups are at higher risk of stroke due to prolonged insomnia:

• People with conditions such as diabetes, dyslipidemia, and hypertension are at higher risk of stroke when combined with insomnia.
• Individuals with chronic insomnia lasting a long time.
• Those with the most insomnia symptoms (5–8 points on a severity scale) have a 51% higher risk of stroke compared to those without insomnia symptoms. The severity scale includes a short questionnaire about insomnia symptoms, where patients must answer the frequency of symptoms as ‘most of the time,’ ‘sometimes,’ or ‘rarely or never.’ Questions include: difficulty falling asleep; difficulty waking up during the night; waking up too early and unable to fall back asleep; and feeling refreshed in the morning.
• Additionally, some studies indicate that young individuals with chronic insomnia also have a higher risk of stroke.

3. How to Effectively Prevent Stroke Due to Insomnia

Insomnia can lead to stroke and other health, life, and mental impacts. To prevent stroke caused by insomnia and improve your health, you should proactively change your lifestyle and improve your sleep quality. Here are some ways to enhance your sleep quality:

3.1. Keep the Room Dark and Quiet

Excessive exposure to light can disrupt your sleep and circadian rhythm. Window blinds or sleep masks can block light and prevent it from affecting your sleep. Avoiding bright light can help you get to sleep and contribute to your body’s production of melatonin—a hormone that promotes sleep.

Keeping noise to a minimum is a crucial part of creating a sleep-friendly environment. If you can’t eliminate nearby noise sources, consider using earplugs or headphones to block out noise that might disturb your sleep.

3.2. Use Comfortable Bed Linens

Having the right mattress and pillows that suit your preferences is essential for ensuring that you are comfortable enough to relax. Invest in a supportive mattress and pillows to ensure your spine is properly supported and to avoid aches and pains. Bed sheets and blankets play a key role in making your bed inviting. Look for bed linens that feel comfortable to the touch and help maintain a comfortable temperature throughout the night.

3.3. Keep the Room at an Ideal Temperature

The ideal temperature can vary from person to person, but most studies support sleeping in a cooler room, around 65 to 68 degrees Fahrenheit (18 to 20 degrees Celsius).

3.4. Aim for at Least 7 Hours of Sleep Each Night

The recommended amount of sleep each night is at least 7 hours. Try to achieve this amount to ensure good sleep quality. To sleep better at night, it’s important to be mindful of your naps. If you nap for too long or too late in the day, it can disrupt your sleep schedule and make it harder to fall asleep when you want to. The best time for a nap is right after lunch in the early afternoon, and a nap of around 20 minutes is ideal.

3.5. Relax Before Bed

It is much easier to fall asleep if you are relaxed. Reading quietly, doing gentle stretches, listening to soothing music, and practicing relaxation exercises are examples of ways to create the right mental state for sleep. Focus on trying to relax rather than on trying to sleep. Techniques such as controlled breathing, mindfulness meditation, progressive muscle relaxation, and guided imagery can help you fall asleep more easily.

3.6. Limit Exposure to Blue Light

Tablets, smartphones, and laptops can keep your brain engaged, making it harder for you to truly relax. The light from these electronic devices can also inhibit your body’s natural production of melatonin. Try to disconnect for an hour or more before bedtime.

3.7. Exercise Regularly

Daily exercise has many health benefits, and the changes it initiates in energy usage and body temperature can promote deep sleep. However, avoid exercising, especially intense workouts, close to bedtime as it may make it harder for you to fall asleep.

3.8. Limit Caffeine Intake

Caffeinated beverages, including coffee, tea, and soda, are among the most popular drinks worldwide. Some people are tempted to use caffeine to overcome daytime drowsiness, but this approach is not sustainable and can lead to long-term insomnia. To avoid this, be mindful of your caffeine intake and avoid consuming it later in the day when it may become a barrier to falling asleep.

3.9. Limit Alcohol Consumption Before Bed

Alcohol can make you drowsy, so some people prefer to have a drink before bed. Unfortunately, alcohol affects the brain in a way that can reduce sleep quality, so it’s best to avoid drinking alcohol before bedtime.

3.10. Eat Dinner a Few Hours Before Bed

It can be harder to fall asleep if your body is still digesting a large meal. To minimize sleep disruptions caused by food, try to avoid eating late and limit fatty or spicy foods. If you need a snack in the evening, opt for something light.

3.11. Limit Nicotine Use and Exposure to Secondhand Smoke

Exposure to smoke, including cigarette smoke, is linked to various sleep problems, including difficulty falling asleep and fragmented sleep. Nicotine is a stimulant, and using nicotine, especially in the evening, can disrupt your sleep.

3.12. Get Out of Bed After 20 Minutes of Inability to Sleep

You want to avoid creating a mental association between your bed and frustration from insomnia. This means that if you’ve been in bed for about 20 minutes without being able to sleep, it’s best to get out of bed and do something relaxing in dim light. Avoid checking the time or using electronic devices, and return to bed when you feel sleepy.

3.13. Keep a Sleep Diary

A daily sleep diary can help you track your sleep patterns and identify factors that may be beneficial or detrimental to your sleep. If you are trying a new sleep schedule or making changes to improve your sleep, your sleep diary can help record its effectiveness.

3.14. Consider Supplements

In addition to improving overall sleep hygiene, you might want to discuss the use of supplements with your doctor. Melatonin supplements are often used to shorten the time it takes to fall asleep. Other natural sleep aids include chamomile, passionflower, and valerian root. Remember to consult your doctor before using any supplements.

3.15. Consult a Doctor

If you are experiencing prolonged insomnia or are at risk of stroke due to insomnia, you need to seek medical advice for timely consultation and treatment options. Proactively taking care of your health is essential for maintaining a healthy body, good sleep, and overall well-being.

Your doctor can provide detailed and personalized advice if you are experiencing severe sleep difficulties. Discuss with your doctor if you notice worsening sleep issues, long-lasting problems, health and safety concerns, or if they occur alongside other unexplained health issues. They can offer additional guidance and address any underlying conditions.

Source: https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips

Insomnia can have serious effects on health and well-being and may potentially lead to stroke. The article has helped you understand why insomnia can cause strokes and ways to improve sleep to enhance health and prevent stroke due to insomnia. Proactively taking care of your health and preventing strokes is crucial for a healthier and longer life.

References: Sleepfoundation.org, Medicalnewstoday.com