Reviewed by Dietitian Madeline Peck, RDN, CDN
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Key points
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Chronic sleep deprivation has a negative impact on heart health.
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Lack of sleep can raise blood pressure, promote insulin resistance, and increase plaque build-up.
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Although ideal amounts of sleep vary from person to person, aim for 7 to 9 hours of sleep per night.
When it comes to protecting your heart, you probably think of the pillars of cardiovascular health, such as diet, exercise and smoking. While all of these are essential for cardiovascular health, cardiologists say there’s another habit that could be quietly aging your heart: not getting enough sleep.
Sleep is not just “rest”; it’s an active, restorative process that regulates blood pressure, inflammation, blood sugar, and even your heart rate. Chronic lack of sleep or getting poor quality sleep can trigger a variety of changes that stress your cardiovascular system. Read on to learn how chronic lack of sleep affects your heart and practical steps you can take to protect your cardiovascular health with better sleep.
How chronic sleep deprivation ages your heart
Increases blood pressure
“All animals sleep. This tells us that sleep is a natural and essential component of life,” says cardiologist Elizabeth Klodas, MD, FACC. “Perhaps it’s no surprise then that chronic sleep deprivation—that is, not getting enough sleep, or not getting enough quality sleep—can have a wide-ranging impact on our bodies.”
One of the most common ways that lack of sleep affects your heart is by increasing sympathetic tone, which is the “fight or flight” portion of your nervous system. When you don’t get enough sleep, your body stays on high alert. “Sleep deprivation affects the cardiovascular system by increasing sympathetic tone and increasing inflammation,” explains Klodas. “Elevated sympathetic tone predisposes to increased blood pressure and arrhythmias.” Over time, this high blood pressure forces the heart to work harder to pump blood, thickens the heart muscle and damages the arteries, thus accelerating cardiovascular aging.
It increases inflammation and plaque build-up
Inflammation is a key factor in atherosclerosis, which is the buildup of plaque inside the arteries. “Insufficient sleep is associated with elevated inflammatory markers such as C-reactive protein (CRP) and interleukin-6. Chronic inflammation damages the endothelium—the lining of blood vessels—accelerating plaque formation and increasing cardiovascular risk,” explains Danielle Smiley, RDN, LDN, CD-N.
Promotes insulin resistance
Chronic sleep deprivation has a negative impact on how the body regulates glucose. “Even short-term sleep restriction can reduce insulin sensitivity,” adds Smiley. Studies show that this can lead to high glucose levels and an increased risk of type 2 diabetes. Over time, this damages blood vessels and contributes to the buildup of fatty material in the arteries, increasing the risk of atherosclerosis and cardiovascular disease.
Klodas notes that sleep deprivation leaves us less mindful of our overall health. “We might exercise less because we’re already tired. We might eat poorly because we’re not as cognitively attuned to healthy choices, or because we only crave comfort foods. Both of these effects can lead to worse blood sugar control.” When we are well rested, we are more likely to make healthier choices.
How much sleep is enough?
While the ideal amount of sleep varies from person to person, experts suggest aiming for seven to nine hours of sleep per night. If you have difficulty maintaining a consistent sleep schedule, experience loud snoring, wake up gasping for air, or feel overly sleepy during the day, be sure to talk to your doctor as these could be possible signs of sleep apnea.
Ways to improve sleep quality
Improving the quality of your sleep is a powerful way to support your heart. Here are strategies to help you improve your sleep and protect your cardiovascular system.
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Move your body daily. Physical activity helps regulate circadian rhythms, reduce stress hormones and improve sleep quality. “Daytime stress can contribute to poor sleep at night. A great stress reliever is exercise. Even just going for a 15-minute walk can do wonders for stress management,” says Klodas.
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Skip the alcohol before bed. “Alcohol can relax you so you can fall asleep more easily, but alcohol metabolites stimulate, ultimately disrupting sleep,” explains Klodas. Instead, try water or herbal tea, such as chamomile, in the evening.
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Avoid screens right before bed. The blue light emitted by phones, tablets and TV screens suppresses melatonin, the hormone that signals your body that it’s time to sleep. “Reducing screen exposure and avoiding stimulating tasks about an hour before bed can help lower cortisol and support melatonin production,” explains Smiley.
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Choose foods that support sleep. Certain nutrients can promote better rest. “Prefer foods that naturally contain sleep promoters such as melatonin, magnesium, and/or potassium,” says Klodas. Smiley recommends avoiding large, high-sugar meals late at night because they can disrupt sleep and glucose regulation. “A balanced dinner with fiber, lean protein, and healthy fats—finished two to three hours before bed—supports more stable blood sugar overnight and fewer awakenings,” adds Smiley.
Our expert
Chronic lack of sleep doesn’t just leave you feeling groggy; it raises blood pressure, increases inflammation, disrupts blood sugar control, and can trigger dangerous heart rhythm disorders. “These effects may not be felt directly, but that doesn’t make them any less concerning,” says Klodas. The cumulative stress of poor sleep can quietly age your arteries, increase plaque buildup, and increase your risk of heart attack and stroke. “Improving sleep doesn’t require a complete life overhaul,” adds Smiley. Small, consistent habits like daily exercise, limiting alcohol consumption, reducing screen time and choosing foods that support sleep can give your cardiovascular system the nightly reset it needs to function at its best.
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