Exercise, diet and sleep are the three pillars of health, yet according to the CDC, an estimated 35% of adults aren’t getting enough quality sleep. Neglecting sleep can have long-term consequences for your health and can even put your heart at risk.
We asked Michael Papp, DO, Cardiology, Ascension Medical Group Wisconsin, and Jay Balachandran, MD, pulmonary medicine, critical care medicine and sleep medicine, Madison Medical Affiliates (affiliated with Ascension Wisconsin), how a lack of sleep can impact your heart health.
What happens while we sleep?
Dr. Papp: Sleep is critical for wound healing, tissue repair, heart health, brain health and mental health. Good sleep has even been shown to have strong anti-inflammatory properties. Additionally, many hormones in our body have a 24-hour circadian rhythm, meaning they naturally increase or decrease depending on the time of day. Disruptions to our circadian rhythm can have a big impact on health.
For example, stress hormones like cortisol and adrenaline increase during interrupted sleep and remain higher than normal all day during chronic sleep deprivation. These changes can induce chronic health problems because they disrupt our body's natural circadian rhythm.
How can sleep disorders impact heart health?
Dr. Balachandran: Sleep disorders, sleep apnea or repeated breathing interruptions with sleep can significantly increase your risk for various forms of heart disease.
Untreated sleep apnea has been linked with atrial fibrillation (Afib) and heart failure and has also been known to increase your risk of heart attacks and strokes.
Breathing interruptions from sleep apnea trigger an “emergency response” in the body, which elevates the blood pressure and increases the heart rate. As a result, the heart is repeatedly experiencing “fight or flight” mode during sleep, which takes a toll on the heart over time.
Insomnia, another sleep disorder, can lead to a quicker heart rate with anxiety and stress, which can contribute to high blood pressure, and negatively impacts the heart.
How can we get better sleep?
The average adult reports that they need seven to nine hours of sleep per night to feel fully refreshed. However, there is no “magic number” because your need for sleep depends on your genetics, your age and your overall health.
Dr. Balachandran recommends striving for whatever amount of sleep leaves you refreshed when you wake in the morning. If you can wake up without an alarm and feel rested, that tells you that your body is caught up on sleep. For most of us, that means a minimum of six hours and ideally seven to nine hours of quality sleep per night.
If you aren’t waking up feeling refreshed, take some time to reflect on your nightly habits. Late night technology use, watching television in bed and consuming alcohol or caffeine in the evening can contribute to poor sleep. Try putting your phone away in another room, avoid caffeine or alcohol later in the day and be mindful of bedtime television consumption. Addressing these habits may help improve your sleep quality and positively impact your heart health.
When is it time to see a doctor?
If you consistently wake up feeling unrefreshed, wake up too early, can’t get to sleep or can’t stay asleep — talk to your doctor.
Understanding how to improve the quality of your sleep is important for your physical and emotional health. If you’ve tried everything and you’re still struggling to sleep, you may want to consult with a sleep specialist to determine if you are suffering from a sleep disorder such as sleep apnea or obstructive sleep apnea.
Find a sleep specialist who’s right for you.