Are You Getting Enough Sleep? Study Shows Impact on Heart Health

New research reveals how sleep may be one of your most powerful tools for protecting your heart.

Key Points

• Sleep deprivation increases the risk of high blood pressure, heart palpitations, stroke, and early death.
• Even one hour less sleep per night is linked to higher inflammation and sympathetic nervous system activity.
• Both too little (<6 hours) and too much (>9 hours) sleep are associated with poor heart outcomes.
• Disrupted sleep, especially from sleep problems like obstructive breathing or chronic tiredness, raises cardiovascular risk.
• Science-backed sleep strategies—like consistent routines, limiting screen time, and managing stress—can support both sleep and heart health.

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Sleep Loss Is a Hidden Threat to Heart Health

Sleep has long taken a back seat to diet and exercise in discussions around cardiovascular health. But a growing body of evidence suggests that sleep quality and duration are just as essential—and often just as overlooked.

In a population-based cohort study (2022), researchers found that individuals experiencing sleep problems had a significantly higher risk of heart problems. Despite this, every one in three U.S. adults regularly falls short of the recommended 7–9 hours of sleep per night, according to the Centers for Disease Control and Prevention (CDC).

“This is not just about feeling tired,” said Dr. Marie-Pierre St-Onge, associate professor of nutritional medicine at Columbia University. “Chronic sleep loss places the body in a state of low-grade inflammation and sympathetic overdrive—both of which damage the cardiovascular system over time.”

Why Sleep Quality Deserves More Attention in Cardiac Care

The American Heart Association (AHA) has formally recognized sleep as a vital sign of cardiovascular health. In 2022, the organization added sleep duration to its Life’s Essential 8—a list of the most important lifestyle factors for protecting the heart.

Short or irregular sleep has been linked to:

• Elevated blood pressure
• Increased risk of atherosclerosis (hardening or narrowing of arteries)
• Higher rates of heart palpitations and rapid heartbeat
• Greater likelihood of stroke and early death

Long sleep (>9 hours) also raises concerns. It’s often associated with underlying chronic symptoms, including metabolic or mental health challenges, which may themselves contribute to cardiovascular risk.

These risks aren’t theoretical. In a review in the National Institute of Health, researchers found that people who regularly slept less than six hours had a 15% higher risk of developing cardiovascular disease over time.

What Sleep Deprivation Does Inside Your Body

Poor sleep activates biological processes that directly affect the heart:

• Sympathetic Nervous System Overactivation: Sleep loss keeps the “fight or flight” system switched on, raising resting heart rate and blood pressure.
• Increased Inflammation: Poor sleep raises pro-inflammatory markers such as C-reactive protein and interleukin-6—both linked to blood vessel damage.
• Hormone Disruption: Sleep deprivation alters cortisol (stress hormone), melatonin (sleep hormone), and hunger-regulating hormones leptin and ghrelin, contributing to poor metabolic and cardiovascular control.
• Impaired Blood Pressure Dipping: Normally, blood pressure drops during sleep. When sleep is fragmented or short, this dip may not occur—raising long-term cardiovascular strain.
• Reduced Heart Rate Variability (HRV): HRV, a key indicator of heart resilience, tends to decrease with insufficient or poor-quality sleep.

People with sleep problems, such as nighttime breathing disruptions or chronic tiredness, face significantly elevated cardiovascular risks. Obstructive breathing during sleep, for example, is associated with a 2- to 3-fold increase in the likelihood of hypertension and heart rhythm disturbances.

Both Too Little and Too Much Sleep Can Be Harmful

While short sleep (<6 hours) is clearly linked to heart issues, studies also warn about the potential downsides of excessive sleep. A review published in 2020 showed that long sleepers (over 9 hours) also had elevated risks of cardiovascular events.

However, experts note that long sleep is often a symptom—not a cause—of other health concerns such as depressive states, joint pain, or inflammatory gut issues. In many cases, it’s the combination of poor sleep quality and chronic symptoms that increases cardiovascular risk—not just the total hours.

That said, seven to eight hours of quality sleep remains the sweet spot for most adults. This range is associated with lower blood pressure, improved insulin sensitivity (how well your body uses sugar for energy), and healthier lipid levels.

Science-Backed Habits That Improve Sleep and Protect the Heart

The best part? Sleep is a behavior you can change—without medication or expensive equipment. The following strategies are supported by sleep medicine experts and some studies:

• Stick to a Consistent Schedule: Going to bed and waking up at the same time daily, even on weekends, strengthens your circadian rhythm.
• Limit Blue Light at Night: Screens suppress melatonin. Try turning off devices an hour before bed or using blue light filters.
• Create a Sleep-Conducive Environment: Keep your room cool (around 65°F), dark, and quiet. Use blackout curtains or white noise machines if needed.
• Avoid Late Caffeine and Alcohol: Both interfere with deep sleep stages. Cut off caffeine by early afternoon and limit alcohol close to bedtime.
• Wind Down Before Bed: Incorporate relaxing routines such as reading, gentle stretching, or breathing exercises.
• Treat Underlying Sleep Problems: If you snore, gasp during sleep, or wake up tired despite enough hours, consult a health professional to screen for obstructive breathing or chronic tiredness.

Better Sleep Can Lead to Measurable Health Gains

A 10-year prospective cohort study followed people for about 11 years and found that those with healthy sleep habits — like sleeping 7–8 hours a night, not snoring, and not feeling sleepy during the day — had a 12% lower risk of heart disease and a 16% lower risk of coronary problems. The more healthy sleep habits people had, the lower their chances of heart issues. Those with the best sleep scores had about 25–27% lower risk of heart disease and stroke compared to those with poor sleep.

Additionally, in a 12-week study, participants who improved their sleep saw better patterns in their resting heart rate and the body’s recovery system. Their sleep quality improved, and their hearts and nervous systems became more relaxed and resilient.

These real-world results confirm what sleep experts have long suspected: quality rest is one of the most powerful, underused tools for preventing heart problems.

Make Sleep Part of Your Heart-Health Plan

If you’ve been brushing off poor sleep as just part of modern life, it may be time to rethink that assumption. Decades of research—and recent global studies—confirm that your heart needs sleep as much as it needs exercise and healthy food.

To take action:

• Aim for 7–9 hours of uninterrupted sleep per night.
• Prioritize sleep hygiene as part of your heart-health habits.
• Talk with a health professional if sleep problems persist.

Your Next Steps:

For a comprehensive overview of lifestyle strategies that support your cardiovascular system, explore the American Heart Association’s Life’s Essential 8. Your heart may thank you for the extra hour of rest.

This blog post aims to be informational and should not replace professional health advice. Always consult with a health professional for personalised advice.

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Last Updated on November 24, 2025