Sleep: The Unsung Hero of Heart Health

When we think about keeping our hearts healthy, we usually talk about eating well, staying active, and not smoking. But there’s another powerful tool for a healthy heart that often gets ignored—sleep. Science is now showing us that getting enough good-quality sleep is just as important as diet and exercise for protecting your heart.

Why Does Sleep Matter for Your Heart?

When you sleep, your body isn’t just resting. Your heart and blood vessels are getting a break, too. During deep sleep, your blood pressure drops, your heart rate slows down, and your body repairs itself. This nightly “reset” is essential for a healthy heart.

How Much Sleep Do You Need?

Most adults need 7 to 9 hours of sleep each night. Getting less than 7 hours—or more than 9 or 10 hours—can actually raise your risk of heart disease and stroke. Here’s why:

Too little sleep (less than 7 hours) can lead to high blood pressure, weight gain, diabetes, and heart problems.
Too much sleep (more than 9–10 hours) may also be linked to heart issues, although sometimes this is because of other health problems.

But it’s not just about the number of hours. Quality matters, too. If you toss and turn, wake up a lot, or don’t feel rested in the morning, your heart may not be getting the benefits of sleep.

What Happens When You Don’t Sleep Well?

Poor sleep can cause:

High blood pressure: Your blood pressure stays higher for longer, which stresses your heart.
Inflammation: Your body becomes more inflamed, which can damage your blood vessels.
Weight gain: Lack of sleep makes you crave unhealthy foods and can lead to weight gain, which is bad for your heart.
Blood sugar problems: Poor sleep can make it harder for your body to control blood sugar, raising your risk for diabetes.

Sleep problems like insomnia or sleep apnea (when you stop breathing for short periods during sleep) are especially risky for your heart. If you snore loudly, wake up gasping, or feel tired all day, talk to your doctor.

Simple Tips for Better Sleep

Stick to a schedule: Go to bed and wake up at the same time every day, even on weekends.
Create a relaxing bedtime routine: Read, listen to calm music, or take a warm bath.
Keep your bedroom cool, dark, and quiet.
Avoid screens and caffeine before bed.
Get regular exercise, but not right before bedtime.

Takeaway: Make Sleep a Priority

Sleep isn’t just “downtime”—it’s an essential part of keeping your heart healthy. If you want to lower your risk of heart disease, make sleep a top priority, just like healthy eating and exercise.

Dr Manohar K N

MD, DNB, MNAMS,
Triple FRCP (Edinburgh, Glasgow & London),
FEAC - Fellow of Euro-Asian Academy of Cardiology
Fellow of RSSDI, Fellow Diabetes India
www.drmanoharkn.com/

References

American Heart Association. How Does Sleep Affect Heart Health? (2023)
Grandner, M.A., et al. "Sleep is Essential for Cardiovascular Health." Frontiers in Cardiovascular Medicine, 2023.
Centers for Disease Control and Prevention. Sleep and Heart Health (2024)
Gangwisch, J.E., et al. "Sleep Duration as a Risk Factor for Cardiovascular Disease." Sleep, 2001.

Remember: A good night’s sleep is one of the best gifts you can give your heart!

Health Trends