Getting enough sleep is important for your overall health, and it even plays a vital role if you've been diagnosed with hypertension, diabetes or heart disease, according to a new report published in the Journal of the American Heart Association.



To explore the link between lack of sleep and diseases
      
In the study, the researchers examined more than 1,600 adults aged 20 to 74, who had high blood pressure, diabetes, heart disease or stroke. After following them for about 20 years, the researchers found that:

—People who had high blood pressure or diabetes and typically slept for less than six hours a night were twice as likely to die from heart disease or stroke.


—People who had heart disease or stroke and typically slept for less than six hours at night were three times as likely to die from cancer.

      

—Sleeping for more than six hours nightly eliminated the early-death risk.

      

How much sleep do you need


According to the Centers for Disease Control and Prevention, adults should get at least seven hours of sleep a night.


In the foreseeable future, doctors may use short sleep duration to predict your long-term health outcomes if you have some chronic illnesses, including hypertension, diabetes or heart disease.


"Our study suggests that achieving normal sleep may be protective for some people with these health conditions and risks," said lead study author Julio Fernandez-Mendoza. So, for people with chronic health problems, it’s essential to get enough sleep.


Useful sleep tips
      

Here are some tips you can follow:

Stick to a sleep schedule

Exercise daily.

Create comfort sleep environment.

Sleep on a comfortable mattress and pillows.

Avoid alcohol, cigarettes, and heavy meals in the evening.

If you have trouble sleeping, do not take naps, especially in the afternoon.

If you can't sleep, go into another room and do something relaxing until you feel tired.

If you are having trouble sleeping for a long time, speak with your doctor or a professional immediately. 

Just pay attention to your sleep quality. You simply cannot achieve optimal health without taking care of your sleep.