Cardiovascular Health and Sleep Quality: A Linked Association

Occasionally, it’s normal to experience a restless night of poor sleep. Nonetheless, persistently losing those seven or so hours of sleep deprivation increases your risk of developing a number of mental and physical illnesses or symptoms, such as hypertension (high blood pressure) and other heart-related diseases.

While it could appear obvious, this isn’t necessarily outdated information. The American Heart Association did not include the length of sleep in its list of the “Eight Essentials” that people should follow in order to enhance their cardiovascular health (which is the general term for the health of your heart and blood vessels) until the summer of 2022.

The benefit of sleep is that it may be enhanced in many different ways. Although chronically bad sleep hygiene does make you more susceptible to illness, the effects of insufficient sleep are usually cumulative, and you can create new sleep-enhancing behaviors that suit your needs.

Here’s how exactly getting too little sleep impacts the health of your heart, as well as several solutions.

Your Blood Pressure (and stress level) Rises When You Sleep Less

Not getting enough sleep might cause your blood pressure to rise over time. Dr. Francisco Lopez-Jimenez of the Mayo Clinic explains that sleep aids in the regulation of hormones that the body needs to balance stress and metabolism.

The stress hormone produced by the body, cortisol, may rise in response to sleep deprivation. Over time, too much of this could result in elevated blood pressure, which can cause heart disease—the leading cause of mortality in the US—to occur.

For those who suffer from insomnia and those whose hearts race at the thought that their alarm is going off in a few hours, this could be a case of chicken or egg. It’s possible that you’re stressed out about sleep because you’re not getting enough of it, which can cause acute stress to turn into chronic stress.

See our collection of the best sleep advice from CNET’s sleep specialists if you’re seeking for strategies to obtain better sleep.

You May Become More Susceptible To A Heart Attack Or Stroke Over Time

Lack of sleep has been associated with an increased risk of cardio-cerebral vascular events, such as heart attacks and strokes, which makes sense given that it can exacerbate hypertension, which impairs cardiovascular health.

A 2023 study discovered a connection between insomnia and a higher risk of myocardial infarction (heart attack) when five or fewer hours of sleep are obtained.

Additionally, the US Centers for Disease Control and Prevention state that over time, a number of sleep-related medical disorders, including insomnia and sleep apnea, can negatively impact your heart health.

Other Detrimental (But Not Permanent) Habits May Result From Fatigue

A bad night’s sleep the night before your workout might affect your exercise routine by making it feel more difficult, potentially more painful, and generally less enjoyable. If you’re too exhausted to exercise, you won’t do it as frequently, and you shouldn’t push yourself if your body needs time to recover. However, a lack of exercise brought on by restless nights (or anything else) can eventually raise your risk of heart disease.

It doesn’t have to be an intense workout every time—regular physical activity is actually one of the most important things you can do for your heart health and for yourself. Engaging in physical activity helps lower blood pressure and assist in controlling blood sugar, cholesterol, and other heart-healthy variables.

Because hormones in our bodies are also impacted by sleep deprivation, your appetite might be impacted as well.

In an article for Gundersen Health System, registered dietitian Rebecca Stetzer discussed how hormones that control appetite can be upset by a lack of sleep, which can lead to an increased inclination towards foods heavy in fat, sodium, or added sugar. This indicates that you may be so tired that you’re searching for the easiest—and frequently sugary—snack to give you the energy boost you require.

Diets that are excessively heavy in sugar or sodium in comparison to the other nutrients our bodies require can raise the risk of cardiovascular disease, just as sedentary lifestyles do.

Generally speaking, obtaining enough sleep is a major component of heart health. Sleep has a significant role in heart health, along with your physical activity levels, dietary intake, lifestyle choices like smoking, and ability to get regular checkups with your doctor.

There are easy habits you can start implementing into your everyday life to help lower your risk of heart disease. Routines like food and exercise are never set in stone; you can make adjustments whenever you desire. Here are some more suggestions for improving your quality of sleep as well as information regarding heart disease screening.