When we talk about heart health, most conversations focus on diet, exercise and smoking. But there’s a crucial factor that is often overlooked—sleep. Poor sleep and sleep disorders can increase the likelihood of heart disease, high blood pressure, heart attacks and strokes. It’s time we start treating sleep as a pillar of heart health, just as important as nutrition and physical activity.
Sleep is not just a passive state of rest; it is a vital process during which the body undergoes critical maintenance. One of the most important functions of sleep is regulating blood pressure. During deep sleep, blood pressure naturally decreases, giving the heart and blood vessels a break. However, when sleep is consistently disrupted or cut short, this process is disturbed, leading to sustained high blood pressure—a major risk factor for heart disease.
Additionally, poor sleep contributes to chronic inflammation in the body. Inflammation plays a key role in the development of atherosclerosis, the buildup of plaque in the arteries that can lead to heart attacks and strokes. Sleep deprivation also affects metabolism, increasing the risk of obesity and diabetes—both of which are strongly linked to cardiovascular disease.
The American Heart Association recommends that adults get seven to nine hours of quality sleep each night. Yet, a significant percentage of the population falls short of this goal, often due to demanding work schedules, stress or untreated sleep disorders.
Sleep apnea is one of the most dangerous sleep disorders when it comes to cardiovascular health. It causes repeated interruptions in breathing during sleep, leading to drops in blood oxygen levels and increased stress on the heart. Over time, untreated sleep apnea can contribute to high blood pressure, irregular heart rhythms and heart failure. People with obstructive sleep apnea are also at a much higher risk of stroke and sudden cardiac arrest.
Insomnia, the chronic inability to fall or stay asleep, is another major contributor to cardiovascular risk. Persistent sleep deprivation has been linked to higher levels of stress hormones and inflammation, which can lead to high blood pressure and arterial damage.
Restless legs syndrome (RLS), a condition that causes an uncontrollable urge to move the legs, can severely disrupt sleep. The resulting sleep deprivation can contribute to hypertension and increase the risk of heart disease over time.
The good news is that these disorders are treatable. Sleep disorder clinics offer sleep studies, CPAP (Continuous Positive Airway Pressure) therapy for sleep apnea, and other treatments that can significantly improve both sleep quality and heart health.
Adopting good sleep hygiene is one of the most effective ways to support heart health. Here are some simple but powerful steps to improve sleep quality:
- Stick to a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. This is especially true – and challenging – for shift workers, but, consistency is important.
- Signal to your body that it’s time to sleep by creating a relaxing bedtime routine - like we do for our kids. This can mean a warm bath or shower, getting a back rub or reading a book.
- Keep your bedroom cool, dark and quiet. You might want to use earplugs, a white noise machine or an eyeshade to help. This is especially important for shift workers who sleep during the day.
- Manage stress with relaxation techniques – try meditating for five to 10 minutes or focus on taking a few deep breaths throughout your day. This can help calm your nervous system and help you get to sleep more easily.
- Manage your caffeine intake. This can be particularly important for shift workers, who may rely on that extra jolt of energy to stay alert. Be mindful of how much caffeine you consume and try to avoid caffeinated drinks less than four hours before you plan to go to sleep.
- Build a consistent work schedule whenever possible.
For those struggling with persistent sleep issues, seeking medical advice is crucial. Sleep disorder clinics offer valuable diagnostic tests and treatments that can significantly improve sleep quality and overall health. Addressing sleep problems today can lead to a healthier heart—and a longer, more vibrant life.
Samir Fahmy, MD, is the director of Pulmonary, Critical Care and the director of the Sleep Disorder Center at NYC Health + Hospitals/Kings County.
