Tossing and turning at night may set you up for problems with your ticker, high blood pressure, clogged arteries,  stroke, diabetes and obesity.

And the thread tying these together may be inflammation, your body's response to injury, infection, irritation or disease, according to the new Harvard Heart Letter.

In the January issue, Harvard researchers say lack of sleep increases your body's levels of C-reactive protein and other substances that reflect active inflammation. It also revs up the body's sympathetic nervous system, which is activated by fright or stress.

Then again, heart disease sometimes is a cause of poor sleep. People with heart failure may wake up with trouble breathing, which stems from fluid buildup in the lungs.

Six tips to getting a good night's sleep

There's also evidence that heart failure leads to sleep apnea, a breathing problem that can awaken a person repeatedly throughout the night. Some people have nighttime chest pain, or "angina," bouts of atrial fibrillation, or palpitations - the sensation of a racing or pounding heart - that disturb sleep.

The Harvard Heart Letter suggests that if you aren't getting enough sleep, you may need better sleep habits, such as:

•  Going to bed and getting up at the same time every day;

•  Using your bed only for sleeping or sex;

•  Getting out of bed, if you can't sleep, and doing something, such as reading or watching TV;

•  Going easy on alcohol and caffeine;

•  Avoiding nicotine;

•  Exercising in the late afternoon.

The Harvard researchers suggest that if these tips don't work, talk with your doctor about having a sleep evaluation.

For more tips on getting a good night's sleep, check the National Sleep Foundation and the U.S. National Library of Medicine.

Source: Harvard Health Publications
Reference: Harvard Heart Letter

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