Sleep and Heart Health

Do your heart a favor and get more sleep

There’s nothing quite like waking up refreshed and ready to tackle the day. But as we get older and life gets busier, quality sleep is often the first thing we sacrifice.

And that’s a problem for your heart. Not getting enough restorative sleep can increase your risk of several health issues — most notably, heart disease.

“Consistently logging 7 to 9 hours of quality rest each night isn’t just about feeling energized — it’s one of the most essential habits for protecting your heart,” says Parash Pokharel, MD, a cardiac electrophysiologist at Geisinger. “While you sleep, your cardiovascular system is hard at work regulating blood pressure, heart rate, metabolism and inflammation — all of which support heart health.”

So, while you’re focusing on eating well and staying active to support a healthy heart, don’t overlook the power of a good night’s rest. Learn about the connection between sleep and heart health — and steps you can take tonight to catch more zzzs.

How are sleep and heart health connected?

The American Heart Association includes sleep duration as a heart-health essential — and for good reason. During deep, restorative sleep, blood pressure dips, heart rate steadies and the nervous system resets. These nighttime changes give your heart and blood vessels time to recover and reduce cardiovascular strain.

“When sleep is short, typically less than 7 hours, or frequently disrupted, you spend less time in these restorative phases and your heart feels the impact,” says Dr. Pokharel. “In response, your body releases more stress hormones like cortisol, raises inflammatory markers and disrupts metabolic processes — all of which take a toll on your cardiovascular system.”

Over time, short or fragmented sleep can lead to:

High blood pressure

Without adequate rest, your blood pressure stays elevated for longer periods, putting added strain on your heart and blood vessels. Not to mention, your body’s response to chronic stress can further raise heart rate and blood pressure over time.

High cholesterol

Sleep deprivation is associated with hormonal changes that can lower HDL (good cholesterol), while raising LDL (bad cholesterol) and triglycerides. These shifts can contribute to plaque buildup in the arteries, increasing risk of coronary artery disease, heart attack and stroke.

Chronic inflammation

Too little sleep is linked to higher levels of inflammatory markers. Over time, chronic inflammation can damage heart tissue and blood vessels, increasing the risk of cardiovascular disease.

Weight gain

Poor sleep disrupts your appetite-regulating hormones, which often increases cravings and reduces satiety. You’re more likely to reach for comfort foods high in saturated fat and sugar and less likely to exercise due to low energy. Together, these changes can lead to weight gain — a major contributor of heart disease.

High blood sugar

Lack of sleep is linked to insulin resistance, where cells don’t respond effectively to insulin. Over time, this can lead to higher blood sugar levels and Type 2 diabetes, a significant risk factor for heart disease.

“If you’re not prioritizing sleep or addressing sleep disorders, these changes over time increase the risk of coronary artery disease, irregular heartbeat, heart attack and stroke,” says Dr. Pokharel.

How sleep apnea affects your heart

Sleep disorders affect good sleep — and in turn, affect heart health.

One of the most common and serious sleep disorders associated with cardiovascular issues is obstructive sleep apnea (OSA). In OSA, the airway repeatedly narrows or collapses during sleep, causing brief pauses in breathing and drops in oxygen — sometimes more than a dozen times each hour. These events cause frequent, brief awakenings that interfere with deep, restorative sleep.

Depriving the heart and blood vessels of oxygen night after night stresses the cardiovascular system. Blood pressure spikes, stress hormones like adrenaline and cortisol surge and inflammation in the blood vessels increases. Over time, untreated OSA is linked to high blood pressure, atrial fibrillation, coronary artery disease, stroke and even heart failure.

If you — or your partner — notice loud, consistent snoring, choking or gasping for air during the night, pauses in breathing or daytime sleepiness, schedule an appointment with your doctor. You may need a sleep study to confirm an OSA diagnosis.

“Recognizing sleep apnea symptoms early can help you get treatment before the related health issues go from bad to worse,” says Dr. Pokharel. “Effective treatment helps keep the airways open, normalizes oxygen levels and reduces stress on the heart, which may lower cardiovascular risk.”

How many hours of sleep do adults need for a healthy heart?

Most adults function best on 7 to 9 hours of uninterrupted, restorative sleep each night.

Younger people often need more sleep, while older adults may need slightly less. But consistently getting fewer than 6 hours or more than 9 to 10 hours has been linked with earlier death from cardiovascular causes.

Sleep duration matters, but so does sleep quality.

“Spending enough time in bed allows your body to cycle through deep, REM sleep, while good sleep quality makes sure those stages aren’t disrupted,” says Dimple Tejwani, MD, a pulmonologist and sleep medicine specialist at Geisinger. “Uninterrupted sleep helps maintain steady heart rhythms and promotes the normal nighttime dip in blood pressure that gives your cardiovascular system a chance to recover.”

If you have trouble sleeping from time to time, don’t panic. Occasional poor sleep is unlikely to derail your heart health. But ongoing sleep problems can lead to chronic conditions like high blood pressure, Type 2 diabetes and heart disease.

Tips to improve sleep — and your heart health

Practicing good sleep hygiene can make it much easier to fall asleep and stay asleep.

“The first and most important step is consistency,” says Dr. Tejwani. “Going to bed at the same time each night and waking up around the same time every morning — even on weekends — reinforces your body’s sleep-wake cycle.”

Then, adopt these science-backed sleep habits to help make sleep a priority:

Take time to unwind. Establish a relaxing bedtime routine that includes calming activities, such as taking a warm bath, gentle stretching, reading or relaxation techniques, to prepare your bodyand mind for a good night’s rest.
Set the mood. Make sure your bedroom is quiet, dark and at a comfortable temperature for sleeping. Room-darkening shades, ear plugs or white noise can create a more restful environment and improve sleep quality.
Keep your bed for sleep only. Reserve your bed for sleep and intimacy only and not for TV or work. This helps your brain associate bed with sleep and can make it easier to fall asleep.
Use caution with naps. Short naps earlier in the day may be fine, but if you nap for too long or too late in the day, they can interfere with nighttime sleep and make it harder to fall asleep.
Exercise regularly and spend time outside. Being physically active during the day can help you fall asleep more easily. And early daylight exposure reinforces your body’s internal clock. Just be sure to avoid vigorous activity before bed.
Limit caffeine and alcohol. Limit coffee, soda, alcoholic and energy drinks several hours before bedtime. They can fragment sleep and blunt the natural dip in blood pressure during sleep.
Manage worries. Address your stressors before bedtime. Relaxation techniques, meditation, journaling or talking to a trusted friend or partner can help quiet a racing mind and improve sleep.

Your behaviors during the day, especially right before bedtime, can have a major impact on your sleep quality and, in turn, your heart.

“But if you’re still having sleep difficulties that last more than a few weeks and it’s affecting daytime functioning, do your heart a favor and talk to your doctor,” says Dr. Tejwani. “There may be an underlying condition causing your restless nights.”

With the right support, you can build lasting habits to help you sleep better and support long-term heart health.