Sleep deprivation and heart health

Sleep is indispensable for regrowth, rejuvenation, and restoration. It influences every physiological system in the body, and heart health is no exception. Sleep deprivation is now regarded as a risk factor for cardiovascular issues, alongside smoking, inactivity, and poor diet.

 
Below, we explore the intricate relationship between inadequate sleep and heart health and discuss simple ways to support your sleep hygiene.  
 

The link between poor sleep and heart health

 
The connection between sleep deprivation and heart health is multifaceted. During non-rapid eye movement (REM) sleep, the heart recovers from the stress of the day; heart rate slows, blood pressure drops, and breathing stabilises. Without this much-needed recuperation, the cardiovascular system struggles to function optimally.  
 
Sleep also influences glucose metabolism, blood pressure, and inflammation – biological processes that significantly influence heart health. Not getting enough sleep, therefore, may affect overall cardiovascular function.
 

Increased risk of cardiovascular disease

 
Inadequate sleep is associated with an increased risk of cardiovascular disease. Sleep deprivation elevates heart rate, spikes blood pressure, increases plaque build-up, and puts additional strain on the cardiovascular system, leaving you vulnerable to heart and circulatory issues (1).
 

Poor lifestyle decisions

 
A lack of sleep may also lead to cravings for less heart-healthy foods, which can indirectly affect cardiovascular health. Poor sleep can disrupt the balance of hormones that regulate hunger and satiety, increasing appetite and making weight gain more likely – a risk factor for cardiovascular disease.
 
Moreover, sleep deprivation can cause excessive daytime fatigue, reducing motivation to exercise, which is equally important for heart health.
 

Inflammation

 
Studies suggest chronic sleep loss is associated with increased inflammation markers. Disturbed sleep can cause higher levels of the protein CRP, which is linked to heart and circulatory disease (2).
 

Mental health challenges

 
Poor sleep often leads to mental health challenges, which can have secondary effects on the cardiovascular system. Sleep deprivation triggers the release of stress hormones like cortisol. Chronic exposure to elevated cortisol levels can contribute to hypertension and other cardiovascular problems (3).
 

How do sleep disorders affect heart health?

 
Sleep disorders can also contribute to sleep loss and have a cascading effect on heart health.
 

Insomnia

 
Insomnia is characterised by persistent difficulty falling asleep or staying asleep despite having ample opportunities for adequate rest. Many factors can lead to insomnia, including anxiety, stress, shift work, underlying health conditions, lifestyle choices, pain, and some medications.
 
Besides short-term fatigue, impaired cognitive function, and irritability, insomnia can also have a long-term effect on heart health, with studies suggesting it may increase the risk of cardiovascular diseases (4).
 

Narcolepsy

 
Narcolepsy is a rare, chronic neurological disorder that affects the brain’s ability to regulate sleep-wake cycles, leading to periods of involuntary sleep, sleep paralysis, and early rapid eye movement (REM) sleep.
 
Individuals with narcolepsy often experience other comorbidities, including obesity, diabetes, depression, and other sleep disorders, which may worsen cardiovascular health outcomes (5).
 

Restless legs syndrome (RLS)

 
Restless legs syndrome (RLS) is a neurological sensory condition that causes limb twitches and unpleasant sensations in the feet, calves and thighs. Symptoms of restless legs syndrome tend to be most severe at night, which can make it challenging to achieve restful sleep.
 
Studies note that people with restless legs syndrome are at a greater risk of cardiovascular disease and stroke (6).
 

Sleep apnoea

 
Sleep apnoea is a disorder characterised by interruptions in breathing during sleep, which can make it hard for you to obtain sufficient oxygen at night. This frequently disrupts sleep and results in excessive daytime fatigue.
 
According to scientific research, sleep apnoea has been associated with an increased risk of heart failure by 140% and coronary heart disease by 30% (7).
 

How to improve sleep hygiene

 
Considering heart disease remains the leading cause of death worldwide, prioritising your sleep is one the easiest ways to support your heart, longevity, and overall health.
 

Establish a consistent sleep schedule

 
Maintaining a consistent sleep schedule is crucial for regulating your body's internal clock or circadian rhythm. Aim to go to bed and wake up at the same time every day, even on weekends. This will help calibrate your circadian rhythm and promote a more regular and restful sleep pattern.
 

Optimise your sleep environment

 
Optimising your sleep setup will also support your sleep quality and quantity. Try to keep your bedroom dark, cool, and quiet. Investing in a comfortable mattress and bed linen can help, too.
 

Limit screen time before bed

 
Consider reducing exposure to screens at least an hour before bedtime. The blue light emitted from these devices can interfere with melatonin production, the ‘sleep’ hormone, making it harder to fall asleep. You may wish to choose calming activities like reading a book or practising relaxation techniques instead. 
 

Manage stress

 
Stress isn’t great for sleep (or heart health!). Creating a pre-sleep routine can buffer against the effects of stress and anxiety, and help you relax into sleep. You could journal, take a hot bath, listen to calming music, or do light stretching.
 

Stay active during the day

 
Regular physical activity [OS1] is linked to improved sleep quality. With this in mind, try to move moderately during the day, but avoid vigorous activities too close to bedtime, as they can make it harder to wind down.
 

Consider your nutrition

 
Of course, your nutrition can support your sleep, too. Try to include more sources of the following nutrients.
 

Multivitamins

A multivitamin is a convenient way to ensure you are getting a spread of nutrients to support overall health. If you’re looking to specifically support sleep health, choose a multi with the following nutrients.
 

Magnesium

 
Magnesium is involved in over 300 biochemical processes. It supports normal psychological and nervous system function, which is why it’s often recommended for sleep.
 
Whole grains, dark chocolate, nuts, and seeds are rich sources of magnesium. You can also take a high-strength supplement to support your intake.
 

B vitamins

 
Many B vitamins are involved in normal psychological function, including vitamins B1 and B12, and nervous system function – namely, vitamins B2, B3, B6, and B7 – all critical for sleep.
 
You can find B vitamins in fish, poultry, meat, eggs, green leafy vegetables, beans, and peas. Still, you may want to consider a comprehensive B complex to cover any nutritional shortfalls. 
 

PEA

 
PEA is an endocannabinoid-like compound naturally produced when cells are damaged or threatened. It's a well-researched alternative to CBD and is often recommended to support sleep.
 

Griffonia seed extract

 
Griffonia seed extract contains 5 HTP (5-Hydroxytryptophan), the natural compound the body produces from tryptophan, an amino acid. The brain converts 5 HTP into serotonin, a ‘feel-good’ neurotransmitter that influences sleep.
 

Theanine and lemon balm (melissa)

 
Known for its soothing properties, l-theanine is an amino acid found in green and black tea. It’s often combined with the calming herb lemon balm (melissa) to support sleep hygiene.
 

Tart cherry juice

 
Tart cherry juice is rich in potent antioxidants called anthocyanidins, which may support sleep, as well as heart health.
 
You can read more about tart cherry juice here.
 

Valerian

 
Valerian root is a traditional herb used for the temporary relief of sleep disturbances and mild anxiety.
 

Find out more

 
If you found this piece on sleep and heart health useful, you can find similar guidance on our dedicated Sleep Health Hub. Alternatively, please get in touch with our team of expert Nutrition Advisors, who are on hand to provide free, confidential advice via email, phone, and Live Chat.*
 
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References:

1. Grandner, M. A., Alfonso-Miller, P., Fernandez-Mendoza, J., Shetty, S., Shenoy, S., & Combs, D. (2016) "Sleep: important considerations for the prevention of cardiovascular disease." Current opinion in cardiology. 31(5): 551–565.

2. Chiang JK. (2014) "Short duration of sleep is associated with elevated high-sensitivity C-reactive protein level in Taiwanese adults: a cross-sectional study." J Clin Sleep Med. 10(7):743-9.

3. Satyjeet F, Naz S, Kumar V, Aung NH, Bansari K, Irfan S, Rizwan A. (2020) "Psychological Stress as a Risk Factor for Cardiovascular Disease: A Case-Control Study." Cureus. 12(10):e10757.

4. Javaheri S, Redline S. (2017) "Insomnia and Risk of Cardiovascular Disease." Chest. 152(2):435-444.

5. Jennum PJ, Plazzi G, Silvani A, Surkin LA, Dauvilliers Y. (2021) "Cardiovascular disorders in narcolepsy: Review of associations and determinants." Sleep Med Rev. 58:101440.

6. Gottlieb DJ, Somers VK, Punjabi NM, Winkelman JW. (2017) "Restless legs syndrome and cardiovascular disease: a research roadmap." Sleep Med. 31:10-17.

7. Jean-Louis G, Zizi F, Clark LT, Brown CD, McFarlane SI. (2008) "Obstructive sleep apnea and cardiovascular disease: role of the metabolic syndrome and its components." J Clin Sleep Med. 4(3):261-72.

   

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