5 Ways Sleep Can Influence Heart Health

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A bad night of sleep can leave you foggy, irritable, and eager to get back in bed. While an occasional rough night is common, ongoing sleep problems can become a serious issue. They may raise the risk of other health problems, including conditions that can affect the heart.

Sleep can influence heart health in a number of ways, some direct and some more indirect. Not getting enough rest can strain systems in the body that help the heart do its job, while regular, adequate sleep may also support healthy habits already in place.

Sleep is complex, and the goal here is not to add more stress if you are already struggling. But if you have been having trouble getting enough rest or have not made sleep a priority, understanding the possible effects on the heart may motivate some changes. Here is what a cardiologist and a sleep medicine physician want you to know.

Meet the experts: Jonah D. Garry, M.D., assistant professor of medicine in the Division of Cardiovascular Medicine at Vanderbilt Health; W. Christopher Winter, M.D., sleep medicine physician and author of The Sleep Solution.

Why does sleep matter for heart health?

It may seem unrelated, but sleep is closely tied to heart function. “Sleep is so important that it is recognized by the American Heart Association as one of Life’s Essential 8 components of heart health,” says Jonah D. Garry, M.D., assistant professor of medicine in the Division of Cardiovascular Medicine at Vanderbilt Health.

According to W. Christopher Winter, M.D., sleep is a kind of reset for the central nervous system. It allows the parasympathetic nervous system, which manages rest, digestion, and energy conservation, to take over and give the body time to recover. Without enough nighttime rest, blood pressure may rise, inflammation may increase, and metabolic problems such as obesity or insulin resistance can develop.

Several heart-related conditions are linked to too little sleep

These conditions can have many causes, but sleep loss can be one contributing factor, doctors say.

High blood pressure

Blood pressure normally dips at night. That drop is part of a healthy sleep cycle and gives blood vessels time to relax and recover. When sleep is short, that may not happen. “Your body may stay in a more activated, ‘fight-or-flight’ state,” Dr. Garry says. “This can increase stress hormones, raise your heart rate, and cause your blood vessels to tighten, all of which can contribute to higher blood pressure.”

People whose blood pressure does not fall as much as expected are known as “non-dippers,” Dr. Winter says. “It’s not a club you want to be,” he says. “Non-dippers have a much increased risk of cardiovascular disease, including blood pressure.”

Obesity

The connection here is less direct, doctors say. “Sleep also affects hormones that control hunger and energy balance,” Dr. Garry says. “When you are sleep-deprived, you may feel hungrier, have stronger cravings for calorie-dense foods, and have a harder time making healthy food choices.” Dr. Winter adds that sleep loss can also disrupt hormones involved in feelings of fullness, which can increase the risk of overeating.

“Also, when you are awake a long time, you have more time to eat, and you are likely too tired to really exercise much,” he says.

Type 2 diabetes

Diabetes allows glucose, or sugar, to accumulate in the blood, which can damage blood vessels and raise the risk of heart disease, Dr. Winter says. Sleep can also affect glucose levels. “Insulin sensitivity and cortisol changes—elevations, spikes—are linked to poor sleep quality and inadequate sleep,” says Dr. Winter.

When the body becomes less responsive to insulin, blood sugar can become harder to control, which may contribute to insulin resistance, he says. That matters because insulin resistance is considered a precursor to type 2 diabetes. Shifts in cortisol can also raise blood sugar and increase insulin resistance, further increasing the chance of developing type 2 diabetes.

Insomnia

Insomnia is trouble falling asleep, staying asleep, or both, according to the Centers for Disease Control and Prevention (CDC). “Over time, insomnia can cause a lack of sleep, which can affect heart health,” Dr. Garry says, including by contributing to high blood pressure and obesity.

Sleep apnea

Sleep apnea has a major effect on heart health, Dr. Winter says. “It’s common and massively problematic to cardiovascular health,” he says. Obstructive sleep apnea causes breathing to stop and start during the night. When breathing stops, oxygen levels fall, triggering the sympathetic nervous system and the release of stress hormones. That raises heart rate and blood pressure, which can damage blood vessels over time.

Some risk factors for sleep apnea overlap with those for heart disease, including obesity, age, and alcohol use, according to the National Heart, Lung, and Blood Institute (NHLBI).

Taking sleep problems seriously can support heart health

Sleep challenges are complicated, and there is no single fix that works for every issue. Still, improving sleep habits and making rest a priority can help.

The Centers for Disease Control and Prevention (CDC) recommends the following:

• Keep a consistent bedtime and wake time.
• Make the bedroom quiet, relaxing, and cool.
• Turn off electronic devices at least 30 minutes before bed.
• Avoid large meals and alcohol before bedtime.
• Limit caffeine to the morning.
• Exercise regularly.
• Maintain a healthy diet.

If you think your sleep trouble may be caused by an underlying disorder such as insomnia or sleep apnea, doctors say it is important to see a healthcare professional. They can help identify the cause and recommend a treatment plan to improve sleep and support heart health.