How does sleep affect your heart health? | cdc.gov (2024)

FAQs

How does sleep affect your heart health? | cdc.gov? ›

Getting good sleep isn't just important for your energy levels—it's critical for your heart health, too. Sleep helps your body repair itself. Getting enough good sleep also helps you function normally during the day.

Research from Columbia scientists has found that poor sleep may lead to increased cravings for less heart-healthy foods. Photo: Getty Images. People who do not get enough sleep are also more likely to develop high blood pressure, which increases the risk of developing heart disease.

At a Glance. Researchers found that sleep disruption activates a molecule that triggers inflammation and leads to fatty buildup in mouse arteries. The findings underscore the importance of getting enough quality sleep to maintain heart health.

Sleep at least 7 hours each night. Avoid large meals, beverages, caffeine, and alcohol before bedtime. Remove electronic devices such as TVs, computers, and smart phones from your bedroom.

Sleep apnea is linked to a host of heart risks, including diabetes, hypertension, arrhythmia, obesity, stroke, and heart failure. Most people need seven to nine hours of good-quality sleep per night. “Even an extra 15 minutes can make a huge difference,” Salas says.

The better night's sleep you get, the healthier your heart will be. In fact, the American Heart Association has added sleep to its list of key measures to help improve and maintain cardiovascular health — Life's Essential 8.

Insufficient sleep also triggers physiological and hormonal changes that increase blood pressure, blood sugar, and blood levels of substances that indicate inflammation, all of which can boost the risk of heart disease.

Sleep on your right side to protect your heart

Data has shown that when people lie on their left side during sleep, the position of their heart shifts due to the pull of gravity. That causes changes in the heart's electrical activity that show up on electrocardiograms (ECG).

Research has shown that not getting enough sleep can increase your levels of cortisol, which is a hormone that can indicate the body is under stress. Chronic stress can increase your blood pressure and heart rate, forcing the heart to work harder.

You may have trouble breathing, an irregular heartbeat, swollen legs, neck veins that stick out, and sounds from fluid built up in your lungs. Your doctor will check for these and other signs of heart failure. A test called an echocardiogram is often the best test to diagnose your heart failure.

What can lack of sleep cause? ›

Insufficient sleep can impact your brain's functioning including your ability to remember, regulate emotion and attention, the speed you process information and the ability to have insight. Even short-term sleep deprivation can impair these functions.

Sleep deficiency is linked to many chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression. Sleep deficiency is also linked to a higher chance of injury in adults, teens, and children.

Based on the scientific evidence, the GCBH made the following consensus statements: Sleep is vital to brain health, including cognitive function. Sleeping on average 7-8 hours each day is related to better brain and physical health in older people. The sleep-wake cycle is influenced by many factors.

“For example, a person's heart rate and blood pressure drop while sleeping as their breathing becomes stable and regular.” Getting seven to nine hours of sleep each night also helps individuals more effectively manage their weight, blood pressure, and cholesterol, all of which help protect heart health.

During non-REM sleep, your heart rate, breathing and blood pressure all drop to levels below those that occur while you are awake. REM is the stage of sleep when you have most of your dreams. It is only about 20% of your total sleep time. Your blood pressure and heart rate can go up and down during this stage.