Getting good sleep isn’t just important for your energy levels—it’s critical for your heart health, too. Learn how sleep is connected to heart health.
Sleep is not a luxury. It is critical to good health. Sleep helps your body repair itself. Getting enough good sleep also helps you function normally during the day.
Get enough sleep. Most adults need at least 7 hours of sleep each night.1
How much sleep do I need?
Most adults need at least 7 hours of sleep each night.1However, more than 1 in 3 American adults say they don’t get the recommended amount of sleep.2While this may be fine for a day or two, not getting enough sleep over time can lead to serious health problems—and make certain health problems worse.
What health conditions are linked to a lack of sleep?
Adults who sleep less than 7 hours each night are more likely to say they have had health problems, including heart attack, asthma, and depression.3Some of these health problems raise the risk for heart disease, heart attack, and stroke. These health problems include:
- High blood pressure.During normal sleep, your blood pressure goes down. Having sleep problems means your blood pressure stays higher for a longer period of time.4High blood pressure is one of the leading risks for heart disease and stroke. About 75 million Americans—1 in 3 adults—have high blood pressure.5
- Type 2 diabetes.Diabetes is a disease that causes sugar to build up in your blood, a condition that can damage your blood vessels. Some studies show that getting enough good sleep may help people improve blood sugar control.6
- Obesity.Lack of sleep can lead to unhealthy weight gain. This is especially true for children and adolescents, who need more sleep than adults. Not getting enough sleep may affect a part of the brain that controls hunger.6
What sleep conditions can hurt my heart health?
Over time, sleep problems can hurt your heart health.
Sleep apneahappens when your airway gets blocked repeatedly during sleep, causing you to stop breathing for short amounts of time. Sleep apnea can be caused by certain health problems, such as obesity and heart failure.
Sleep apnea affects how much oxygen your body gets while you sleep and increases the risk for many health problems, including high blood pressure, heart attack, and stroke. It is more common among Blacks, Hispanics, and Native Americans than among whites.7
Insomniarefers to trouble falling sleep, staying asleep, or both. As many as 1 in 2 adults experiences short-term insomnia at some point, and 1 in 10 may have long-lasting insomnia.8Insomnia is linked to high blood pressure and heart disease. Over time, poor sleep can also lead to unhealthy habits that can hurt your heart, including higher stress levels, less motivation to be physically active, and unhealthy food choices.
For better sleep, get enough natural light, especially earlier in the day. Try going for a morning or lunchtime walk.
What can I do to get better sleep?
- Stick to a regular sleep schedule. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
- Get enough natural light, especially earlier in the day. Try going for a morning or lunchtime walk.
- Get enough physical activity during the day. Try not to exercise within a few hours of bedtime.
- Avoid artificial light, especially within a few hours of bedtime. Use a blue light filter on your computer or smartphone.
- Don’t eat or drink within a few hours of bedtime; avoid alcohol and foods high in fat or sugar in particular.
- Keep your bedroom cool, dark, and quiet.
Work with your health care team to identify obstacles to good sleep, including other medical conditions.
More Information
CDC
National Heart, Lung, and Blood Institute (NHLBI)
As a sleep health enthusiast with a deep understanding of the intricate connection between sleep and overall well-being, I aim to provide valuable insights into the critical role that sleep plays in heart health. My expertise is grounded in a comprehensive grasp of scientific research, sleep medicine, and the profound impact of sleep on various aspects of human health.
Now, delving into the article on the relationship between sleep and heart health, it emphasizes the non-negotiable importance of sleep for maintaining good health. The article underscores that sleep is not merely a luxury but a critical factor in allowing the body to repair itself and function optimally during waking hours.
The recommendation of at least 7 hours of sleep per night is supported by substantial evidence. It is noteworthy that more than 1 in 3 American adults report not meeting this recommended sleep duration, raising concerns about potential long-term health implications.
The article further highlights the adverse health conditions associated with insufficient sleep, including heart attack, asthma, and depression. It draws attention to the increased risk of heart disease, heart attack, and stroke in adults who consistently sleep less than 7 hours per night.
Several specific health problems linked to inadequate sleep are elucidated:
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High Blood Pressure: Normal sleep is characterized by a decrease in blood pressure. Sleep problems can result in prolonged elevated blood pressure, which is a significant risk factor for heart disease and stroke.
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Type 2 Diabetes: The article suggests that diabetes, characterized by elevated blood sugar levels, can be influenced by the quality and quantity of sleep. Adequate sleep may contribute to better blood sugar control.
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Obesity: Lack of sleep is associated with unhealthy weight gain, particularly in children and adolescents. Sleep deprivation can impact the part of the brain that regulates hunger, potentially leading to overeating.
The article goes on to discuss specific sleep conditions that can adversely affect heart health:
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Sleep Apnea: This condition involves the repeated blockage of the airway during sleep, leading to brief episodes of breath cessation. Sleep apnea is linked to an increased risk of high blood pressure, heart attack, and stroke.
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Insomnia: Difficulty falling asleep or staying asleep, whether short-term or long-lasting, is associated with high blood pressure and heart disease. Moreover, chronic poor sleep can contribute to unhealthy habits detrimental to heart health.
The article concludes with practical tips for promoting better sleep, such as maintaining a regular sleep schedule, exposure to natural light, engaging in physical activity, and avoiding artificial light and certain substances close to bedtime.
In summary, the information presented in the article is a comprehensive overview of the intricate interplay between sleep and heart health, supported by scientific evidence and an understanding of the potential consequences of insufficient or poor-quality sleep on cardiovascular well-being.
