The heart’s significance to overall health cannot be overstated. The heart’s ability to generate blood flow through the circulatory system ensures that all your body’s organs, tissues, and muscles receive the oxygen they require to function well.

While its common knowledge that things like a sedentary lifestyle, unhealthy eating habits, and smoking may all negatively impact heart health, the link between lack of sleep and cardiovascular issues is only recently becoming recognized.

Sleep is essential for maintaining and improving every area of physical health since it allows the body to repair and rejuvenate itself. A lack of sleep or sleep disruptions can increase the risk of high blood pressure, heart disease, stroke, and diabetes, negatively impacting heart health.

The good news is this article discusses in detail the relationship between sleep and heart and health and the extent of the risk sleep deprivation has on your cardiovascular health.

Sleep And Heart Health: Can Losing Sleep Hurt Your Heart?

According to a large body of research, sleep issues, such as fragmented rest and sleep deprivation, are associated with an increased risk of cardiovascular disease.

Sleep is necessary for physical and mental restoration. The stages of sleep, known as non-rapid eye movement (NREM), are characterized by a reduction in blood pressure, breathing irregularities, and heart rate. These modifications lessen the burden on the heart, giving it time to recuperate from the stress of daily life.

The deep periods of non-rapid eye movement (NREM) sleep benefit the heart, but this cannot happen if a person does not get enough sleep each night. Those who have their sleep interrupted frequently are also susceptible to this issue. And chronic sleep loss has been associated with an increased risk of cardiovascular disease and death.

Here’s how sleep affects your heart health:

How sleep affects your blood pressure

A healthy adult’s blood pressure lowers by about 10% to 20% while sleeping. Nocturnal dipping has been linked to improved heart health, so it’s no surprise that scientists are studying it.

Also, non-dipping, a phenomenon in which a person’s blood pressure does not decrease (or just decreases slightly), is linked to poor sleep. This can occur because of a shortage of sleep or sleep interruptions. Excessive BP at night has been linked to hypertension in general, according to studies (high blood pressure).

Compared to daytime hypertension, nocturnal hypertension is a stronger predictor of future cardiovascular issues. Studies have linked low dipping to elevated cardiovascular disease and stroke risk. Inadequate blood supply to the brain and kidney issues have also been associated.

Several studies have shown that sleep loss can lead to increased daytime blood pressure, albeit this effect does not hold for everyone. Middle-aged adults are particularly vulnerable to the impact of sleep deprivation on their blood pressure. Sleep deprivation is a known risk factor for hypertension, especially for those predisposed to the condition, such as those working long, stressful hours.

Sleep Deprivation and Heart Failure

When the heart cannot pump sufficient blood to meet the body’s oxygen and blood needs, it is said to suffer from heart failure. Strong connections between sleep disturbances and heart failure were observed in a study of almost 400,000 persons.

Image alt text: sleep and heart health. Effects of sleep deprivation in adults and its effects on heart health.

Author credit: By Mikael Häggström – All used images are in public domain., Public Domain, https://commons.wikimedia.org/w/index.php?curid=6892367

Those in the study who slept under seven hours/per night were shown to be at greater risk of developing heart failure. Also, those with underlying sleep conditions like excessive daytime sleepiness, snoring, insomnia, and nocturnal physiology were at higher risk of heart failure.

In fact, their risk of heart failure increased in proportion to the number of these symptoms of poor sleep quality that a person exhibited.

Lack of oxygen causes brain cells to die, which happens during a stroke when the blood supply is suddenly cut off to the brain. When an artery is blocked, as by a clot or plaque, the result is an ischemic stroke.

In contrast to a full-blown stroke, the blockage in a case of transient ischemic attack, also known as a mini-stroke, is only temporary.

According to several studies, stroke risk increases in tandem with sleep deprivation. Lack of sleep raises blood pressure, significant cardiovascular disease, and stroke risk. Lack of sleep may also contribute to arterial plaque accumulation, increasing the risk of clots and subsequent strokes.

Sleep and Heart Health: The Connection

Blocking blood from entering the heart causes myocardial infarction, more often known as a heart attack. Death can result from a heart attack due to the organ’s vulnerability to hypoxia.

Loss of sleep has been linked to an increased chance of cardiovascular events. According to some data from UK Biobank, those who slept less than six hours/per night increased their risk of heart attack by 20%.

In contrast to the therapeutic effects of the non-rapid eye movement (NREM) stage of sleep, the more active and stressful REM state is associated with increased heart rate and blood pressure. Sleep deprivation can disrupt this natural progression, raising the risk of cardiovascular events like heart attacks.

An increased risk of heart attack has also been associated with sleep disruptions. Recurrent sleep interruptions can increase the risk of cardiovascular disease by stressing the heart and causing a rise in blood pressure and heart rate upon waking.

Resting Heart Rate and Sleep

Heart rate slows during non-rapid eye movement (NREM) sleep stages. Still, it speeds up again as you near awakening during a regular night’s rest.

Therefore, inadequate sleep, especially if interrupted by awakenings, can cause a significant increase in heart rate. According to the research, those with trouble sleeping are also more likely to report heart palpitations. For these causes, sleep deprivation may cause irregular heartbeats.

Furthermore, research on senior citizens discovered that those who regularly experience nightmares also reported much higher rates of heart irregularity. Whenever a nightmare wakes a person, they feel their heart pounding because of the stress they experienced during sleep.

Sleep and angina or chest pain

There are several potential causes of chest pain. Pain in the chest, known medically as angina, can be caused by insufficient blood flow through the arteries. Things like acid reflux or muscle strain can cause chest pain symptoms unrelated to the heart.

Studies have linked sleep deprivation to chest discomfort because of the sudden increase in blood pressure and heart resting rate that occurs when sleep is disturbed.

Sleep deprivation has been linked to non-cardiac chest pain as well. Disturbed sleep is a common symptom of heartburn and acid reflux, which may increase the likelihood that a person would feel pain in the chest while sleeping.

Also, several studies have linked undiagnosed chest pain to sleep disturbances. Individuals who experience frequent, unexpected chest pain also frequently experience insomnia or sleeplessness. Poor sleepers may be more prone to emotional reactions like stress and worry, such as panic attacks, for reasons that aren’t well understood.

Sleep Disorders That Dangerous to Your Heart Health

Here are some of the sleep disorders that can significantly affect your heart health:

Insomnia

Heart health can be negatively affected by some different sleep problems. For instance, insomnia, a more prevalent sleeping disorder, has been linked to decreased sleep quality and increased cardiovascular disease risks.

Long-term sleep deprivation is associated with increased stress, decreased motivation for physical activity, and poor dietary decisions, all of which can negatively impact cardiovascular health.

Obstructive Sleep Apnea (OSA)

Obstructive sleep apnea occurs when the airway frequently becomes blocked during sleep, resulting in brief periods of not breathing. Obesity and heart disease are two health issues that can lead to sleep apnea.

Because OSA-related breathing interruptions disrupt sleep, the disorder is associated with a number of cardiovascular issues. Individuals with OSA stop breathing repeatedly while they sleep because their airway collapses. Disturbed breathing also lowers blood oxygen levels, which may amplify the adverse effects of OSA on cardiovascular health.

Circadian rhythm

Heart disease has been linked to circadian rhythm sleep disturbances when a person’s internal clock doesn’t keep proper time.

There is an increased risk of cardiovascular events like a heart attack or stroke in individuals who work late shifts and must sleep during the day.

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Other effects of lack of sleep on your general well-being

Sleep deprivation affects your heart and can also negatively impact your physical and mental health. Here’s how:

Sleep deprivation and cognitive performance

The brain needs time to rest and recharge during sleeping. Research indicates that sleep improves most forms of cognitive function and that degrees of brain activity alter for each stage of sleep, including during REM and NREM sleep.

While focus and concentration are necessary for most educational endeavors, having sufficient high-quality sleep is essential. Cognition, problem-solving, imagination, processing emotions, and making sound decisions are just a few facets of understanding that benefit from a good night’s rest.

Sleep apnea, insomnia, other sleep disorders, and chronic sleep deprivation are all associated with temporary daytime cognitive decline. Furthermore, numerous research has established a connection between lack of sleep and the onset of Alzheimer’s disease.

In other words, lack of sleep impairs the brain’s ability to think clearly. Overworked brain neurons are less effective in various ways of thinking because they have little time to recover.

Sleep deprivation causes migraines, amongst other headaches

Various studies link different types of headaches, from hypnic, cluster, and tension headaches to migraines and sleeping problems.

Morning headaches are a typical symptom of migraines. People with migraines are more likely to have trouble sleeping than those with other headaches. Inadequate sleep increases your risk, severity, and frequency of experiencing migraines.

Pregnant Sleep Deprivation and Heart Disease

Some pregnant women experience cardiac difficulties because of the extra strain pregnancy puts on their hearts. Certain medical conditions, including high blood pressure, can develop or intensify during pregnancy, placing the mother and the baby at risk.

Many expectant mothers struggle with insomnia, sleep apnea, or other sleep disorders. These conditions have been linked to an increased risk of cardiovascular complications before and after pregnancy. Studies are still being conducted to determine the best techniques to enhance pregnant women’s sleep to lower the possibility of high blood pressure and other cardiovascular complications.

Heart Patients and Sleeping Conditions

Those with heart conditions should prioritize sleep because of the adverse effects of lack of sleep on the organ. Improved sleep has even been linked to a lower risk of heart disease and heart attacks in high-risk populations.

Regrettably, sleep disruption due to heart issues is a common complaint. Nighttime peeing is a common symptom of diabetes, whereas chest pain at bedtime may be a symptom of heart disease. Trouble relaxing and falling asleep is another side effect of cardiac anxiety and worry.

Due to the interconnected nature of sleep and heart health, discussing heart-healthy sleep with your doctor is recommended. Your doctor can help you create a personalized strategy to enhance your sleep and other lifestyle factors like nutrition and exercise that contribute to your heart health and general well-being.

Helpful hints for a more restful night’s sleep

Work stress, family obligations, and even physical disease can disrupt your sleep schedule. For this reason, sound sleep can be challenging to come by at times.

Besides, some things that prevent you from sleeping can be beyond your control. However, there are ways to improve your sleeping patterns. This is the essential starting point.

Mind your diet and fluid intake

Don’t get too hungry or too full before bed. In particular, avoid eating anything too substantial or heavy within a few hours at night. You can have trouble sleeping if you’re uncomfortable.

Nicotine, alcohol, and caffeine all warrant a healthy dose of caution. It can take hours for the energizing effects caused by nicotine and caffeine to wear off; meanwhile, they may prevent you from getting a good night’s rest. Moreover, alcohol can induce drowsiness at first but can impair sleep later on.

Create calming space

Tend to the room’s temperature, darkness, and silence. It may be more challenging to get to sleep in a bright environment in the evening. Put away any screens that emit light at least an hour before bedtime. You may use earplugs, a fan, or blackout curtains to create a quiet, comfortable space.

Better sleep may result from relaxing activities like bathing or practicing relaxation techniques right before bed. You can also employ deep breathing techniques: For instance, when you breathe from your belly instead of your chest, you trigger the body’s natural relaxation response, which reduces your blood pressure, stress levels, and heart rate.  

Attempting to better your sleeping conditions, you also ensure a pleasant bed. You must have enough room to move around in bed without becoming trapped in the sheets. If you frequently wake up with aches and pains in your back and neck, you may want to try different mattress firmnesses, foam toppers, and pillows.  

Consider regular daytime exercise

Regular exercisers tend to have better sleep habits and experience less daytime sleepiness. As a bonus, regular exercise reduces the adverse effects of sleep disorders like insomnia and apnea. It lengthens your duration in the REM (rapid eye movement) phase of sleep.

The intensity of exercise directly correlates to the strength of its beneficial effects on sleep. A little exercise like walking daily can benefit your heart health and increase sleep quality.

The sleep-inducing benefits of exercise may not become apparent until after several months of consistent participation. Thus, be persistent in your efforts to establish a lifelong physical activity routine.

Here’s what you must do for better sleep:

Exercise at the proper time of day for optimal results in sleep quality: Physical activity increases your metabolic rate, core temperature, and the release of stress chemicals like cortisol. So, try exercise in the early morning or evening but not immediately before you sleep.  

Try to complete workouts ranging from moderate to vigorous three hours before night. The earlier you exercise, the better your chance of falling asleep at a reasonable hour. In the evening, do some light stretching or yoga to wind down and prepare for bed.

Regain your sleep

Though brief awakenings in the night are common, these strategies may help you get back to sleep if you’re experiencing trouble:

Get that thought process eliminated from your head. Stressing out about not being capable of dozing off again will make it harder for you to do so, so try not to do so if you can help it. Focusing on physical sensations or deep breathing can help you disconnect from your thoughts. Relax by taking a deep breath and releasing it slowly, followed by another deep breath and leisurely exhaling.

Focus on unwinding instead of sleeping. When you can’t sleep back, try relaxation methods like meditation or visualizing calming scenes to help you fall back to sleep. The body might benefit from relaxation even though it is no substitute for rest.

Conclusion

Getting a good night’s sleep is crucial to your health. Heart health, learning, memory, and even immunity are some of the many bodily processes that sleep regulates and replenishes. Sleep affects many biological systems, including the cardiovascular, respiratory, and central nervous systems. Since quality sleep is vital, not getting enough of it can have detrimental effects on the cardiovascular, neurological, and other systems, increasing the risk of heart problems, including heart failure, stroke, and other neurological and physical disorders like migraines. Therefore, strive to get adequate sleep to boost the functions of your various body organs and general well-being.