How Does Quality Sleep Support a Healthy Heart?

Sleep has a powerful impact on heart health. Chronic sleep deprivation and disrupted sleep patterns have been linked to elevated blood pressure, insulin resistance, inflammation, and an increased risk of heart disease. (Research also shows that sleep significantly influences metabolism, appetite, and weight management. Learn more at “How Does Sleep Influence Weight Gain?“)

A 12-year prospective study of 20,432 healthy men and women in the Netherlands found that those who slept poorly for six hours or less per night had a 79 percent higher risk of heart disease than those who slept well for seven or eight hours per night. And a recent Swedish study reported that just three nights of restricted sleep (about four hours per night) triggered higher blood levels of inflammatory proteins known to damage blood vessels and raise CVD risk.

The prevalence of poor sleep in the U.S. may be one reason the rate of CVD continues to climb. According to the American Academy of Sleep Medicine, approximately 5.9 million U.S. adults have been diagnosed with obstructive sleep apnea, and an estimated 23.5 million remain undiagnosed. The condition disrupts breathing and hampers sleep quality.

“Anyone who’s waking up in the middle of the night, even if they think it’s just to go to the bathroom, or [who] is tired during the day — we should be checking them for sleep apnea,” says Guarneri. Left untreated, sleep apnea can contribute to high blood pressure, arrhythmia, and even heart failure.

Once you’ve ruled out sleep apnea, aim for a consistent bedtime routine and prioritize getting seven to nine hours of sleep per night. (Reducing your screen time in the evenings can make falling asleep easier.) As Bhojraj notes, “When you reset the body’s sleep rhythm, everything else starts to fall into place.”