The Sleep-Heart Connection

If you don’t get enough sleep, everything else seems off. You’re grumpy, it’s hard to concentrate and you don’t enjoy your favorite activities as much. You might even say your heart’s not in it.

And that’s not even being dramatic—there are ties between the quality of your sleep and your heart health.

While it's recommended that adults get seven to nine hours of sleep per night, the National Sleep Foundation estimates that 70% of Americans aren't getting as much rest as they need. In a past issue of Live Healthy, we discussed how these “sleep debts” are difficult to “pay back.”

A study in Scientific Reports suggests it takes four days of sufficient rest to recover from an hour of sleep debt. Lack of rest can affect your brain, sure, but sleep problems also can damage your ticker.

While consistent, restful sleep can help lower your blood pressure and protect your heart, a lack of sleep can cause your blood pressure to remain higher for longer, disrupt heart rhythms and increase inflammation in the body—which can lead to heart attack risks like high cholesterol, hypertension, stress, diabetes and even depression.

Some people also face unique sleep challenges that can further impact their heart health, including:

Those with sleep disorders. According to the American Heart Association, people with insomnia are at 45% higher risk of heart disease and 54% higher risk of stroke.

Older Adults. As we age, we spend less time in the deep sleep stage. We also wake up more frequently due to medical issues, bathroom trips and environmental factors such as noise or light. This can lead to higher blood pressure levels and irregular heartbeats.

Menopausal Women. Up to 47% of perimenopausal women and up to 60% of postmenopausal women experience night sweats, hot flashes and insomnia because hormonal shifts can alter circadian rhythms and temperature regulation. That can lead to increased stress and higher heart rates.

So, how can you make sure your sleep habits and your heart are aligned? Try adding these important but easy steps to your sleep routine:

• Avoid taking naps late in the afternoon and evening to prevent disrupting your natural sleep patterns.
• Darken your screens at least 30 minutes before going to sleep. The blue light can interfere with your body's sleep-wake cycle.
• Don't consume food, caffeine or alcohol at least three hours before bed.
• Ensure your bedroom is dark and cool. The Sleep Foundation recommends a sleep temperature range of 65°F to 68°F.
• Go to bed and wake up at the same time every day, even on weekends.
• Include physical activities in your daily routine, but avoid exercising within two hours of bedtime.

After all, if you’re going to put your heart into anything, it should be your health.

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