The Link Between Sleep and Heart Health
As heart disease becomes more prevalent in the United States, health experts are increasingly focusing on lifestyle changes that can significantly reduce the risk of this deadly condition. Among these changes, the importance of a consistent bedtime routine is gaining attention.
Cardiovascular disease, which includes conditions such as high blood pressure, heart attack, and stroke, claims nearly 1 million lives in the US annually. This makes it the leading cause of death in the country. While factors like obesity, poor diet, and lack of physical activity are well-known contributors to heart disease, a top cardiologist has highlighted another crucial aspect: sleep.
Dr. Cynthia Kos, an advanced heart failure specialist at Hackensack Meridian Jersey Shore University Medical Center in New Jersey, emphasized the critical role of sleep in maintaining overall health. She explained that during sleep, the body and mind have the opportunity to recharge, repair, and rebuild. This is especially important for the heart, which gets the most rest during this time as the body winds down and the parasympathetic nervous system becomes more active. This increased relaxation leads to a lower heart rate and blood pressure, allowing the heart to work less and take a break.
Irregular sleep patterns can also interfere with the body’s metabolism, affecting how it processes sugar and regulates appetite. This can increase the risk of developing obesity and type 2 diabetes, both of which are major risk factors for heart disease.
Common Nighttime Mistakes and Tips for Reducing Heart Disease Risk
There are several common nighttime mistakes people make that can negatively impact their heart health. Here are some key points from Dr. Kos:
Going to Bed at Different Times Every Night
Creating a consistent bedtime routine is essential for reducing the risk of sleep-related heart issues. Dr. Kos recommends activities such as taking a warm bath, reading a book, or listening to calming music to signal to the body that it’s time to wind down. A consistent routine helps stabilize the body’s circadian rhythm, which plays a significant role in regulating the sleep-wake cycle. This has profound effects on heart rate, blood pressure, and artery health.
A 2021 review found that better sleep efficiency helped the arteries relax, allowing blood to flow more freely and reducing strain on the heart. Another 2025 study in the journal Nutrients found that people with the most sleep irregularity had higher body weights and lower levels of HDL (good) cholesterol, increasing their risk of developing heart disease later in life.
Snacking Before Bed
Dr. Kos warns against eating right before bed, as it can increase the risk of heart disease. A 2023 study in the journal Nature Communications found that those who ate after 9pm were at a 13 percent greater risk of heart disease than those whose last meal was before 8pm. The risk of cerebrovascular disease, which includes conditions like stroke, rose by eight percent with each hour delay of the last meal.
Fasting at night, however, decreased cerebrovascular disease risk by seven percent. Dr. Kos advises avoiding alcohol, caffeine, sugary drinks, and spicy foods within three hours of bedtime. These substances can disrupt sleep quality and lead to heart palpitations or other issues.
Having a Distracting Bedroom
Dr. Kos advocates for keeping the bedroom as basic as possible while still prioritizing comfort. She emphasizes the importance of not being uncomfortable with pillows, mattresses, or temperatures. Being physically uncomfortable can trigger the body’s ‘fight-or-flight’ response, raising cortisol levels and making it difficult to rest. This can lead to increased heart rate and blood pressure.
Recent research has also shown that warm temperatures during sleep can worsen heart health over time. A study published last month found that people who slept in bedrooms that were more than 75 degrees Fahrenheit were 1.4 times more likely to develop stress-related heart issues. Additionally, background noise causes micro-arousals, which can reduce the amount of time spent in REM sleep.
Not Turning Off Your Tech
Dr. Kos ensures she turns off her phone and TV at least an hour before bed. Watching stressful or intense content before sleep can trigger fight-or-flight responses and prevent the body from winding down, leading to spikes in blood pressure and heart rate. A small study of 19 patients with cardiac disorders found that watching a stressful five-minute clip caused their breathing patterns to quicken and blood pressure to increase.
Blue light from phone screens can also suppress the secretion of melatonin, a hormone that regulates sleep. Dr. Kos recommends putting the phone away and turning off the TV an hour before bed to avoid lingering stimulation and the negative effects of blue light.
By addressing these nighttime habits, individuals can significantly reduce their risk of heart disease and improve their overall health.
