Sleep plays an important role in maintaining overall health, yet in todayโs world, poor sleep has become a growing concern due to work stress, late-night screen time, or irregular schedules.
Research has shown that chronic sleep deprivation may have long-term effects on the heart, increasing the risk of cardiovascular diseases. Understanding how sleep affects the heart is essential for preventing long-term complications and maintaining optimal heart health.
Keep reading to know more about the link between poor sleep and the risk of heart disease!
Understanding Sleep Disorders
Sleep disorders are conditions that affect the quality and amount of sleep, preventing the body from getting the rest it needs. When sleep is consistently poor, the body remains in a heightened state of stress, leading to hormonal imbalances, including elevated cortisol levels that may affect heart and brain health.
Getting adequate sleep is important for heart and brain health. The American Heart Association recommends 7-9 hours of sleep every night to support overall well-being and reduce the risk of heart disease.
Connection Between Sleep Deprivation and Heart Disease
Sleep deprivation and sleep disorders may significantly increase the risk of developing cardiovascular diseases. Poor sleep quality or insufficient sleep may disrupt the bodyโs normal repair processes, affecting heart health. It may lead to obesity, high blood pressure, and diabetes, which are all major risk factors for heart disease.
Inadequate sleep may influence lifestyle habits, including poor dietary choices, higher stress and reduced physical activity that may increase the risk of cardiovascular diseases.
Excessive daytime sleep may cause insomnia and increased inflammation, creating a cycle that harms both sleep quality and heart health.
Common Conditions Affected By Poor Sleep
Adults who sleep less than seven hours of sleep every night are linked to different health problems, including heart attack, obesity, diabetes and depression. These conditions directly or indirectly harm heart health.
Here are some of the key ways poor sleep affects the body and increases cardiovascular risk
- High blood pressure: During normal sleep, blood pressure goes down. However, people who sleep poorly or have sleep problems often experience higher blood pressure for longer periods. Persistent high nighttime blood pressure may cause stiffening and thickening of artery walls, leading to hypertension, a major risk factor for heart disease and stroke.
- Inflammatory response: Lack of sleep may trigger an inflammatory response, which may play a central role in the development of atherosclerosis. When these plaques rupture, they may block blood flow to the heart, resulting in a heart attack.
- Diabetes: Poor sleep may worsen glucose metabolism and insulin sensitivity, making it harder for the body to regulate blood sugar levels. Few studies have shown that getting good sleep may improve blood sugar control and lower the risk of type 2 diabetes, a condition closely linked to heart disease.
- Obesity: Lack of sleep may lead to unhealthy weight gain due to increased cravings for high-calorie, sugary foods. It results in obesity and insulin resistance. Both obesity and diabetes may contribute to coronary artery disease and other cardiovascular complications.
How To Get Better Sleep And Reduce The Risk Of Heart Disease?
Good sleep hygiene refers to practices that promote quality sleep. Consistently following these habits may reduce the risk of developing heart disease. The different steps to get better sleep and reduce the risk of heart diseases, including
Maintain a regular sleep schedule
Adhere to a regular sleep schedule by going to bed at the same time each night and getting up at the same time each morning. It helps to regulate the bodyโs internal clock and improve sleep quality. Try to limit long daytime naps as they can make it harder to fall asleep at night.
Create a relaxing bedtime routine
Engage in calming activities, including reading, meditation, or gentle stretching, before bedtime. Avoid bright lights, electronic screens and stimulating content at least an hour before bedtime. A pre-sleep routine signals to the body that it is time to rest.
Optimize your sleep environment
Keep the bedroom cool, dark, and quiet for optimal rest. Use blackout curtains, a comfortable mattress and pillows. Minimize noise and distractions from electronic devices
Practice mindful eating
Avoid large meals and stimulants, including caffeine and alcohol, close to bedtime. These habits may interfere with your ability to fall asleep. Opt for light, nutritious snacks if you feel hungry before bed. Staying hydrated throughout the day may prevent frequent nighttime awakenings.
Exercise regularly
Engaging in regular physical activity helps improve sleep quality, reduce stress, and support cardiovascular health. It is recommended to practice at least 150 minutes of moderate-intensity exercise per week. However, avoid vigorous exercise within a few hours of bedtime as it may make it harder to fall asleep.
Manage stress
Chronic stress is a major contributor to sleep disturbances. Practice relaxation techniques, including yoga, deep breathing, or journaling, to calm the mind and promote better rest.
Seek medical help for sleep disorders
If you have experienced persistent trouble sleeping or symptoms of sleep apnea, it is recommended to speak to a healthcare provider. Treatments, including CBT or medications, may help restore sleep patterns and lower the risk of heart disease.
When to Discuss Sleep Disorder with a Healthcare Provider?
You should talk to your healthcare provider if you consistently experience difficulty falling asleep, staying asleep, or feeling excessively tired during the day despite getting enough rest. These may be signs of an underlying sleep disorder that could impact your heart health.
Seek medical attention if you experience
- Loud snoring
- Morning headaches or dry mouth
- Constant fatigue or poor concentration
- Chest pain or shortness of breath during sleep
- Difficulty staying awake while driving or working
If you already have a diagnosed sleep disorder, it is important to discuss your condition with your healthcare provider to assess and manage the risk of cardiovascular disease.
Conclusion
Chronic sleep deprivation may raise blood pressure and increase inflammation that may contribute to heart disease and stroke. Recognizing poor sleep early may significantly reduce long-term cardiovascular risk.
If you or a loved one has been diagnosed with a sleep disorder or suspects having one, it is important to seek professional help. Book a consultation with Heart360 Care for personalized evaluation, expert guidance, and comprehensive treatment to improve sleep quality and protect heart health.
Frequently Asked Questions
Adults who sleep fewer than seven hours each night are likely to have different health problems, including heart attack, asthma, and depression. These health issues may increase inflammation, raise blood pressure, and elevate the overall risk of heart disease and stroke.
There is limited evidence linking a personโs sleeping position to overall heart health. Some suggest that sleeping on the left side may influence heart and lung function in individuals with congestive heart disease. It may improve blood flow and reduce pressure on the heart. However, maintaining adequate sleep quality is important for heart health.
Yes, heart problems may contribute to insomnia or poor sleep quality. Conditions, including heart failure or angina, may cause shortness of breath, chest discomfort, or anxiety at night, making it difficult to fall or stay asleep. Treating underlying heart issues often improves sleep and overall well-being.
Yes, consistently sleeping less than seven hours a night increases the risk of heart disease. It may raise blood pressure, elevate stress hormones, and cause inflammation, which may affect the cardiovascular system. Maintaining regular, quality sleep is essential for protecting long-term heart health.
