25 years
This is the average time people spend asleep in their lifetime
30 to 40%
The percentage of French people who suffer from insomnia either regularly or occasionally. 10% of them even develop a severe form.
Having a good night’s sleep is important for everyone, but it is essential when you suffer from a heart rhythm disorder. Poor sleep increases the risk of high blood pressure, diabetes and coronary heart disease, as well as the risk of a heart attack. It can also have a harmful impact on your eating habits and weight, causing the heart to work harder. It increases fatigue, making it harder to change your lifestyle habits (food, physical activity, etc.), as well as stress, anxiety and depression – three dangers for the heart.
In contrast, sleeping well has profound effects. It helps to reduce stress and therefore alleviate pressure on the heart, as well as regulate blood pressure, and more generally helps the heart to rest and recover.
From heart rhythm disorders to sleep disorders
People who suffer from a heart rhythm disorder are likely to experience sleep problems. Stress and anxiety can cause insomnia, which can in turn increase these feelings, creating a vicious circle. Sleep apnea is very common among people suffering from heart problems. It leads to hypoxia, which reduces oxygen in the blood and causes the heart to work harder. This can lead to restless leg syndrome (RLS) – the irresistible desire to move your legs – which can increase your heart rate and blood pressure, according to a study published in 2017 and conducted with 2,700 members of the AFE association (France-Ekbom Patients Association) suffering from primary RLS. Sleep disorders during the REM phase, characterized by rapid eye movements and vivid dreams, are frequently observed and can affect sleep quality.
France Insomnie, discussion groups to help you move forward
Created in March 2016 on the initiative of patients suffering from insomnia and sleep medicine specialists, France Insomnie organizes discussion groups for people to discuss this disorder together.
A few tips to help you improve your sleep
Changing your lifestyle habits to improve your sleep is often easier than changing your diet, which requires a certain reorganization. Among the useful advice to help you get a good night’s sleep is the need to establish a routine. You should go to bed and wake up at the same time every day, and aim to get seven to nine hours’ sleep per night. But don’t feel guilty: there is no ideal duration. The feeling of having slept well should be the main indicator.
If you struggle to fall asleep, don’t try to “compensate” by having a lie-in or daytime nap. It is also a good idea to create an environment conducive to sleep: a comfortable bed and a dark room which is as quiet as possible. If there is too much street noise, a white noise machine can be a solution. Only use your bedroom for sleep or sex, not for working or watching television, for instance. Choose relaxing activities before you go to sleep, such as yoga, meditation, reading, etc. Avoid doing sport or staring at a screen at least one hour before you go to bed. It is also important not to stay awake in your bed for more than twenty minutes if you can’t sleep. It is better to get up and do a relaxing activity until the urge to sleep returns.
Generally, changing your sleeping habits should be accompanied by other changes. Avoiding alcohol, tobacco and drugs and changing your diet can all help to improve your heart health.
In any case, your cardiologist and primary care physician may suggest possible solutions to help improve your sleep, and specialist sleep doctors can go one step further. Heart and sleep disorder associations are also useful for knowing how other patients have resolved this issue (see box).
Dedicated associations
A certain number of specialized associations support people suffering from heart issues, as well as their loved ones. Among them is the Alliance du coeur, which brings together various associations across France. More specialized associations include the, Association des porteurs de dispositifs électriques cardiaques (APODEC), the l’Association pour les patients insuffisants cardiaques et leurs proches (ASPIC), and Coeur des Mamans Priorité Prévention, not forgetting the Association vie et coeur avec insuffisance cardiaque (AVEC), created for patients and their loved ones.
