Can Sleep Impact Your Cardiovascular Health?

Five Ways That Lack of Sleep Can Hurt Your Heart

1. Heart Attack Risk - Sleep deprivation has been shown to increase the risk of heart attacks. A study actually revealed that people who sleep less than six hours per night face a 20% higher chance of having a heart attack.1
2. High Blood Pressure - The link between inadequate sleep and high blood pressure is a key player. High blood pressure strains arteries, reducing their effectiveness in delivering blood to the heart. Poor sleep disrupts the 10-20% drop in blood pressure that happens naturally during sleep.2 It can also increase blood pressure throughout the day.3
3. Chronic Inflammation - Poor sleep doesn't just impact blood pressure, it can also trigger chronic inflammation.4 This inflammation contributes to the formation of plaque and the hardening of arteries, posing further risks to heart health.
4. Obesity and Hormonal Balance - Sleep plays a vital role in regulating hunger hormones. When sleep is lacking or disturbed, it can lead to overeating and an increased desire for high-calorie foods, which increases the risk of heart problems.
5. Blood Sugar Management - Beyond its impact on heart health, a lack of sleep affects the body's ability to metabolize glucose, influencing blood sugar levels.5 Sleep problems are associated with prediabetes (blood sugar that is high, but not high enough to be called diabetes) and can make it more challenging for individuals with diabetes to control their blood sugar effectively.

How Much Sleep Does Your Heart Need?

According to the National Lipid Association, the right amount of sleep depends on your age. If you're between 18 and 64, aim for 7 to 9 hours each night. For those 65 and older, 7 to 8 hours is ideal. Remember, it's not just about feeling refreshed, it's about making sure your heart stays healthy.

Tips for Heart-Healthy Sleep

• Stick to a Schedule: Go to bed and wake up at the same time every day, even on weekends.
• Create a Calm Space: Make your bedroom quiet and comfy.
• Watch What You Eat: Avoid big meals or drinks before bedtime. If you're hungry, have a light, healthy snack.
• Wind Down Before Bed: Do relaxing activities, like reading or listening to calm music.
• Limit Your Bed to Sleep or Sex: Save other activities for elsewhere.

For a full list of tips, see the NLA Healthy Sleeping Habits for Your Heart

Listen to Your Heart's Signals

Finally, pay attention to your own body. Things like trouble falling asleep, loud snoring, waking up often at night, sensations in your legs, feeling too sleepy during the day, or having trouble thinking clearly, might be signs your heart needs attention. Don’t ignore these signals, tell your healthcare provider about them.