When it comes to keeping your heart healthy, most people think about diet and exercise. But there’s another key piece of the puzzle: sleep. Getting good-quality sleep every night helps your heart rest, recover, and work properly. Poor sleep, on the other hand, can raise your risk of serious heart problems like high blood pressure, heart attacks, and strokes.
In this article, we’ll explore the connection between sleep and heart health and share some simple ways to improve your sleep and protect your heart.
How Sleep Affects Your Heart
Your body needs sleep to repair itself. That includes your heart and blood vessels. When you sleep, your blood pressure drops, your heart rate slows down, and your body relaxes. This helps your heart recover from the work it did during the day.
If you don’t get enough rest, your body stays in a state of stress. That can lead to high blood pressure and inflammation—two major causes of heart disease.
Studies show that people who get less than 6 hours of sleep a night are at greater risk for heart attacks and strokes. Even poor-quality sleep—tossing and turning, or waking up a lot—can take a toll on your heart over time.
Sleep Disorders and Heart Disease
Some sleep problems can directly affect your heart health. One common example is sleep apnea. This is a condition where your breathing starts and stops during sleep. Each pause puts stress on your heart and reduces the amount of oxygen in your blood.
Sleep apnea has been linked to:
High blood pressure
Irregular heartbeats (arrhythmias)
Heart failure
Strokes
If you snore loudly or often feel tired even after a full night’s sleep, talk to your doctor. They can check for sleep apnea or other sleep disorders that could be affecting your heart.
How much sleep do you really need?
Most adults need 7 to 9 hours of sleep each night. But it’s not just about the number of hours—quality matters, too. Good sleep means falling asleep easily, staying asleep, and waking up feeling rested.
As we get older, it’s normal for sleep patterns to change. You might go to bed earlier or wake up during the night more often. But you should still aim for restful, consistent sleep.
Tips to Sleep Better and Protect Your Heart
The good news is there are plenty of easy habits that can help you get better rest:
Stick to a Schedule: Try to go to bed and wake up at the same time every day, even on weekends.
Create a Bedtime Routine: Read, listen to calming music, or take a warm bath before bed.
Limit Screens Before Bed: Try to avoid phones, TVs, and computers for at least an hour before sleep.
Watch What You Eat and Drink: Avoid big meals, caffeine, and alcohol close to bedtime.
Get Moving During the Day: Light activity like walking can help you sleep better at night.
Keep Your Bedroom Comfortable: Make sure it’s cool, quiet, and dark. A fan or white noise machine can help block out disruptive noises.
If you still have trouble sleeping, talk to your doctor. They may recommend a sleep study or other treatment options.
When to Talk to Your Doctor
Sleep is important, especially if you already have heart problems or other chronic conditions. Call your doctor if you:
Snore loudly or gasp during sleep
Feel sleepy during the day, even after 7-9 hours of sleep
Wake up often during the night
Have trouble falling asleep for more than a few nights
Your doctor can help figure out what’s causing the issue and find a solution that supports both your sleep and heart health.
Sleep Well, Live Well
Taking care of your heart means more than just eating right or staying active. It also means giving your body the rest it needs. By making sleep a priority, you’re doing something simple and powerful to stay healthy. With just a few changes to your routine, you can sleep better and help your heart work its best every day.
Sources:
Centers for Disease Control and Prevention: About Sleep and Your Heart Health
American Heart Association: Sleep Disorders and Heart Health
American Heart Association: How Sleep Affects Your Health