Sleep and Heart Health: The Surprising Connection 

Waking up refreshed from a good night’s sleep isn’t just a pleasant way to start your day—it’s crucial for your physical health and mental well-being.

According to the American Heart Association, approximately 33% of adults in the U.S. report not achieving the recommended amount of sleep. Even more alarming, between 50 and 70 million Americans suffer from chronic sleep disorders.

Insufficient sleep elevates your risk for heart-related diseases and complicates efforts to maintain a healthy weight. Here’s a deep dive into the research and essential facts about sleep’s impact on heart health.

The Risks of Hypertension Due to Poor Sleep

High blood pressure, also known as hypertension, is one of the most common health problems, especially for people who are overweight. People who suffer from sleep deprivation and insomnia have an increased risk of high blood pressure, according to research published in the medical journal, Chest. If you already have hypertension, not sleeping well can make your symptoms even worse.

Sleep Deprivation and Its Role in Coronary Heart Disease

Inadequate sleep, along with hypertension, is a known risk factor for serious heart conditions, including coronary heart disease. A team of Japanese scientists did an evaluation of all the research around sleeping and heart health. They shared their findings in the journal Current Cardiology Review.

They explain that sleeping six hours or less daily significantly increased the risk of developing coronary heart disease. “Excessive daytime sleepiness, which is a symptom of many sleep disorders, can also lead to a greater risk of cardiovascular disease,” the researchers note.

How Inflammation Ties into Heart Disease and Sleep

The heart disease risk may be attributed in part to chronic inflammation, a symptom that appears to be linked to insufficient sleep. When you don’t sleep enough, your immune system can be stimulated to protect your body by sending out the defensive cells that cause inflammation. Research indicates that persistent inflammation in the cells that line the inside of our veins significantly contributes to the development of cardiovascular disease.

Depression and Heart Disease: The Sleep Connection

If you don’t sleep well one night, you may feel sluggish and grumpy. If you are persistently sleep deprived, you may develop the symptoms of depression. Likewise, people who are dealing with depression often struggle with sleep problems. There also is a significant link between depression and heart disease.

According to the National Heart, Blood and Lung Institute, adults with depression symptoms face a 64% higher risk of developing coronary artery disease than people who are not suffering from depression.

Weight Gain from Sleep Loss and Its Impact on Heart Health

Your appetite is regulated by two hormones that are affected by how much you sleep. Lack of sleep disrupts the balance of these appetite-regulating hormones, increasing levels of ghrelin (which stimulates appetite) and decreasing leptin (which signals fullness). Over time, this leads to higher body mass index (BMI), according to a study in the journal PloS Medicine.

Obesity (BMI 30 and above) has been linked in many studies to a higher risk of heart problems. Even just being overweight (BMI of 25) makes you more susceptible to heart conditions that can be further compounded by lack of sleep.

Three Effective Tips for Better Sleep

Many people have occasional problems with falling or staying asleep. If you have chronic problems with sleeping, you should speak to your doctor about it. For ordinary sleep troubles, these three practical tips can help you with getting enough sleep and potentially reduce your risk of heart conditions.

1. Maintain a Consistent Sleep Schedule: Our bodies have natural rhythms. When you go to bed and wake around the same time each day, that rhythm helps you to get into sleep mode. Note that your heart rate, blood pressure and other cardiovascular functions also have a daily rhythm that can be disrupted by inconsistent sleep patterns.

2. Reduce Screen Time Before Bed: Try to put down your phone or tablet at least 30 minutes before you want to sleep. The light emitted by those screens may suppress your body’s production of melatonin, a hormone that controls your body’s sleep cycles. Also, reading and reacting to social media posts can agitate you when you’re trying to settle down for the night.

3. Manage Your Weight: The connection between your heart health and your weight is clear. Find a weight loss plan that helps you to safely reach and maintain your ideal weight. You’ll sleep easier at night knowing you’re taking good care of yourself.

*Talk to your doctor if you have any questions or concerns about your sleeping habits or your heart health.