A Guide to Sleep and Heart Health

We all need a heartbeat to survive, and quality sleep also plays a vital role in our overall health. But did you know sleep and heart health are connected? It’s true — how well you sleep through the night can have an impact on your cardiac function, and vice versa. (1)

More than one third of Americans say they get less sleep than they need, and missing sleep can do a lot more than make you cranky the next day. (2) Below, we’ll tell you how your sleep influences your heart health and what you can do to give both a boost.

Note: The content on Sleepopolis is meant to be informative in nature, but it shouldn’t be taken as medical advice, and it shouldn’t take the place of medical advice and supervision from a trained professional. If you feel you may be suffering from any sleep disorder or medical condition, please see your healthcare provider immediately.

How Does Sleep Affect Heart Health? 

When you get less than the recommended seven hours of sleep each night, your body and brain will complain. (1) Chronic sleep deprivation can put you at high risk for not only heart issues, but breathing problems, mental health disorders, and excessive daytime sleepiness, which can also contribute to cardiac problems. (1)

“Excessive daytime sleepiness can impact heart health and is often a symptom of sleep disorders such as sleep apnea, insomnia or restless leg syndrome,” says Dr. Andrea Matsumura, M.D., spokesperson for the American Academy of Sleep Medicine (AASM) and sleep medicine physician at The Oregon Clinic.

The AASM recommends addressing the underlying causes of excessive daytime sleepiness — such as sleep disorders like sleep apnea — to slow its effect on heart health, says Matsumura. We’ll talk about sleep apnea soon, but first let’s look at heart conditions that can impact sleep.

Heart Conditions Linked to Lack of Sleep

Your heart works hard all day, and sleep gives it a chance to slow down a little. But when sleep is in short supply, your heart can wear out faster, leading to cardiac issues like these: (1)

• High Blood Pressure: When you sleep, your blood pressure goes down and your heart doesn’t have to work as hard. So when your sleep gets consistently delayed or cut short, your blood pressure spends more time at your waking levels, which may put you at higher risk for heart disease. (1)
• Heart Failure: Heart failure (HF) doesn’t mean your heart calls it quits — instead, it means your heart is wearing out and not working as well as you need. (3) When you have heart failure, symptoms like nighttime coughing, trouble breathing, and heart palpitations may make sleep difficult, and 75 percent of people with HF report sleep disturbances. (4)
• Arrhythmia: Your heart should beat in a fairly predictable pattern, but when it doesn’t, you may have a cardiac arrhythmia, which can up the risk for organ damage, heart failure, and stroke. (5) Missing too much sleep can make you more likely to develop a heart arrhythmia, especially in young adults. (6) While not all arrhythmias are dangerous, it’s always important to ask your doctor about any new heart symptom. (7)
• Coronary Heart Disease: Coronary heart disease means your blood vessels don’t deliver blood as well as they should — and its connection to sleep gets complex. In a nutshell, a lack of sleep affects many systems in your body, and some of those can cause injuries or lesions to your arteries, which gives you a higher chance of having a cardiac event like a heart attack. (8) (9)

We know this list can look a little scary, but it’s important to remember that while chronic sleep deprivation can lead to these issues, a few rough nights of sleep won’t throw you into any of these conditions, and you can get your sleep back on track with our tips below. (10) But first, let’s look at some sleeping conditions that can impact heart health, and then we’ll get into some solutions.

Sleeping Conditions That May Impact Heart Health 

Sleep disorders can rob you of sleep through a myriad of methods — and sometimes when left unchecked, they can affect your heart. “Studies show that sleep deprivation can have adverse effects on heart health, increasing the risk of cardiovascular conditions such as hypertension, coronary heart disease and heart failure,” says Matsumura. (11)

This edge cuts both ways: underlying heart conditions can also cause sleep disorders like sleep apnea and insomnia because of the strain they put on your cardiovascular system during sleep, Matsumura adds. Read on for some of the sleep conditions you may want to be on the lookout for. 

Insomnia 

Insomnia causes trouble sleeping that’s long term: over three nights a week for more than three months. This disorder can make it hard to fall asleep, stay asleep, or a combination of the two. (12)

Research has linked insomnia to high blood pressure and heart disease, partially through unhealthy habits that can come with the disorder, like avoiding physical activity, choosing unhealthy foods, and dealing with higher stress levels. (1)  As you can see, there are often a variety of factors working in tandem that lead to heart problems, so don’t panic if you’ve been diagnosed with insomnia — instead, speak with your medical provider if you have any questions or concerns. 

Sleep Apnea 

When you have sleep apnea, your breathing passages (airways) get temporarily blocked while you sleep, causing pauses in breathing for a short time. Even though most people start breathing again quickly after these interruptions, the oxygen dip from your missing breaths may raise your risk for heart problems. (1) 

Other Conditions Linked to Sleep and Heart Health

Other conditions can steal your sleep and diminish your heart health, too. “Sleep deprivation doesn’t always affect the heart directly; it can cause other conditions, which in turn can affect heart health,” says Matsumura. 

“Chronic sleep deprivation is strongly linked to mood disorders such as depression and anxiety,” Matsumura continues. (14) Both of these mental health issues can promote unhealthy behaviors that increase the risk of heart disease, like poor diet, lack of exercise, smoking, and drinking too much alcohol, Matsumura adds. (15)

Sleep deprivation can also increase your stress levels by activating the body’s stress response system, says Matsumura. This system works great to keep you alert with high levels of hormones called cortisol and adrenaline, but doesn’t work so well for high-quality sleep. If you frequently feel stressed, it can mean a higher risk for heart disease. (16)

Lack of sleep can also cause unhealthy weight gain, which is a big risk factor for developing sleep apnea and type 2 diabetes — both of which increase your risk for sleep deprivation and heart issues. We’ve covered sleep apnea, but when you have type 2 diabetes, your blood holds onto extra sugar, and that can harm your blood vessels. (1)

Now that we know what sleep and heart health mean for each other, we can decipher what your sleeping heart rate means and then find out how to benefit both your heart and your nightly rest.

What Does Your Sleeping Heart Rate Mean?

Your heart typically beats slower during sleep, says Matsumura. “Sleeping heart rate refers to your heart rate while you are asleep, typically measured during periods of deep sleep when the body is in a state of rest and relaxation.”(3) “Monitoring sleeping heart rate can provide valuable insights into your overall health,” Matsumura says.

Overall, research shows women’s sleeping heart rate averages higher than men’s, at 85 and 79 beats per minute (bpm), respectively. (20) But your sleep stages also affect your heart rate: (21)

• Stage N1/Light Sleep: Your heart rate (HR) slows to its resting rate.
• Stages N2 and N3/Deep Sleep: Your HR drops even more, below your resting rate (This is your sleeping HR).
• Rapid-eye movement/REM Sleep: Your HR can goes up and down a lot because of dream activity

In deep sleep, your heart rate should drop by 20 to 30 percent, so if your waking heart rate falls in the healthy range of 60 to 100 bpm, while you sleep, it should drop to 50 to 75 bpm. If you have a sleeping heart rate lower than 40 bpm or higher than 100 bpm, let your healthcare provider know. (19)

Other factors can alter your sleeping heart rate, like pregnancy, stress, physical fitness, sleep hygiene, or dehydration. Some medications — like beta-blockers for blood pressure — and medical conditions like heart rhythm issues or heart block can also affect your heart’s sleeping rate. (19)

The Best Sleeping Position for Heart Health 

Your best sleeping position for heart health can depend on your comfort in each position and other health conditions you may have, says Matsumura. “Some studies have found that sleeping on your right side can protect your heart by reducing the pressure on it, while other studies have found that sleeping on your left side may help symptoms of gastroesophageal reflux.” (22)

But you won’t find a one-size-fits-all answer, Matsumura adds. “The most important thing is to choose a position that promotes restful, uninterrupted sleep for the recommended 7-9 hours each night.”

Tips for Better Sleep

If sleep holds so much importance for the health of your heart, you may easily wonder how you can get more quality Zzz’s in. Well, we’ve got you covered.

Try out these tips for better sleep: (1)

• Keep the same sleep schedule every day if you can, even on weekends.
• Get out in the sunshine during the day — your brain loves getting day-night clues from natural light.
• Squeeze in some physical activity during the day, but cut off your jumping jacks a few hours before bed so your body can wind down.
• Steer clear of artificial light from screens before bed (the blue-ish hue can confuse your brain into thinking it’s daytime).
• Stick to light, healthy snacks and avoid alcohol and caffeine before bed.
• Make your bedroom inviting, comfy, dark, cool, and quiet.

With these bedrock sleep hygiene tips, you could be on your way to better quality sleep and a healthier heart in no time.

When To See A Doctor 

If you know you’re missing sleep regularly, reach out to your healthcare provider. Not only can they help you get to the bottom of your sleeping woes, they can also help you understand your risk for heart disease and develop a plan to address it. (15)

In the meantime, if you experience any severe symptoms like shortness of breath or chest pain, tightness, or discomfort, head to the emergency room and jump to the front of the line. (19)

FAQs

The Last Word From Sleepopolis 

Your sleep and heart health will forever be joined, with each affecting the other. By applying our sleep tips, you may not only feel the benefits of added rest, but your heart might thank you! If you’re not sure what kind of sleep deprivation or heart symptoms you’re dealing with, let your healthcare provider know and they’ll get you on the right track.

Sources

Abby McCoy

Abby McCoy is an RN of 16 years who has worked with adults and pediatric patients encompassing trauma, orthopedics, home care, transplant, and case management. She has practiced nursing all over the world from San Fransisco, CA to Tharaka, Kenya. Abby loves spending time with her husband, four kids, and their cat named Cat.