By Emilio Sanchez, MD

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Published on March 4, 2024

Fact-checked by Dr. Viktor Kuznetsov, MD

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.

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 large-scale meta-analysis published in Circulation (2022), researchers found that adults who slept fewer than six hours per night had a significantly higher risk of heart problems, including high blood pressure, heart palpitations, and stroke¹. Despite this, more than one-third of U.S. adults regularly fall short of the recommended 7–9 hours of sleep per night, according to the Centers for Disease Control and Prevention (CDC)².

“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 heart³.

Short or irregular sleep has been linked to:

Elevated blood pressure
Increased risk of atherosclerosis
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 risk⁴.

These risks aren’t theoretical. In a 2023 longitudinal study published in Sleep Health, researchers found that people who regularly slept less than six hours had a 23% higher risk of developing cardiovascular disease over time⁵.

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 pressure⁶.
Increased Inflammation: Poor sleep raises pro-inflammatory markers such as C-reactive protein and interleukin-6—both linked to blood vessel damage⁷.
Hormone Disruption: Sleep deprivation alters cortisol (stress hormone), melatonin (sleep hormone), and hunger-regulating hormones leptin and ghrelin, contributing to poor metabolic and cardiovascular control⁸.
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 strain⁹.
Reduced Heart Rate Variability (HRV): HRV, a key indicator of heart resilience, tends to decrease with insufficient or poor-quality sleep¹⁰.

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 disturbances¹¹.

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 study published in JAMA Cardiology showed that long sleepers (over 9 hours) also had elevated risks of cardiovascular events¹².

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, and healthier lipid levels¹³.

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 studies in Sleep and The Lancet Public Health:

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

In a 2024 study published in Circulation, researchers followed over 100,000 participants for more than 10 years. Those who improved their sleep—from fewer than six hours to seven or more—reduced their calculated heart risk scores by up to 20%, even without changing diet or exercise¹⁴.

Another study found that implementing a consistent wind-down routine helped participants not only fall asleep faster, but also improve blood pressure variability and lower resting heart rate over a 12-week period¹⁵.

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.

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.

The article does not in any way constitute as medical advice. Please seek consultation with a licensed medical professional before starting any treatment. This website may receive commissions from the links or products mentioned in this article.

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Sources

Xi B, et al. Short Sleep Duration and Cardiovascular Disease Risk: A Systematic Review and Meta-Analysis of Prospective Studies. Circulation. 2022.
Centers for Disease Control and Prevention. Sleep and Sleep Disorders. 2023.
American Heart Association. Life’s Essential 8: Updating and Enhancing the AHA’s Construct of Cardiovascular Health. 2022.
Wang Y, et al. Association of Sleep Duration With All-Cause and Cardiovascular Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. Sleep Medicine Reviews. 2021.
Patel N, et al. Sleep Duration and Cardiovascular Risk: A 10-Year Longitudinal Study. Sleep Health. 2023.
Meerlo P, et al. Restricted and Disrupted Sleep: Effects on Autonomic Function, Neuroendocrine Stress Systems and Inflammatory Responses. Sleep Med Rev. 2008.
Irwin MR, et al. Partial Sleep Deprivation Reduces Natural Killer Cell Activity and Elevates Inflammatory Cytokines. Psychosomatic Medicine. 2015.
Spiegel K, et al. Effects of Poor Sleep on Hormones That Control Appetite and Metabolism. The Lancet. 2004.
Tochikubo O, et al. Effects of Insufficient Sleep on Blood Pressure Monitored by a Wrist Device. Hypertension Research. 1996.
Shaffer F, Ginsberg JP. An Overview of Heart Rate Variability Metrics and Norms. Front Public Health. 2017.
Somers VK, et al. Sleep Apnea and Cardiovascular Disease: An American Heart Association/American College of Cardiology Foundation Scientific Statement. J Am Coll Cardiol. 2008.
Liu Y, et al. Sleep Duration and Cardiovascular Health: A Meta-Analysis. JAMA Cardiology. 2019. ↩
St-Onge MP, et al. Sleep Duration and Quality: Impact on Lifestyle Behaviors and Cardiometabolic Health. Circulation. 2016.
Zhang Y, et al. Changes in Sleep Duration and Cardiovascular Risk Reduction: Findings from a Prospective Cohort Study. Circulation. 2024.
Goldstein AN, et al. Mindful Sleep Practices Improve Cardiovascular Biomarkers in Short Sleepers. Psychosomatic Medicine. 2022.

Last Updated on July 31, 2025

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