A healthy heart means a healthy body; your cardiovascular health plays one of the most important roles in helping your whole body thrive and function to its full potential. And while there are many factors that contribute to your heart health, such as your diet, your exercise habits, and more, there’s one crucial component that you may not often consider: your sleep habits. As it turns out, getting too much or too little sleep could be detrimental to your heart and even increase your risk of heart disease.
But why is that, exactly? To learn more about the link between sleep and heart health, we checked in with interventional cardiologist Dr. Heather Shenkman. She told us all about the importance of healthy sleep habits, and even shared some of her top sleep tips for a healthier heart. Find all of her expert insight below.
How sleep affects heart health
Although we most commonly associate sleep with cognitive function, there's no denying that sleep is essential to every area of your overall health. That includes the health of your heart. "Sleep is of paramount importance for heart health due to several crucial reasons," Shenkman says.
The first reason, she explains, is that your body needs sleep to repair itself. "During deep sleep, the body undergoes important restorative processes, including repairing and rejuvenating cells, tissues, and blood vessels," she tells us. "This includes the heart and the arteries, where plaque buildup can occur." If you don't give your body the chance to carry out these crucial processes with ample sleep, this natural repair process is disrupted, "potentially leading to the accumulation of arterial plaque, a significant risk factor for heart disease." Yikes! Guess it's not just your diet that can lead to clogged arteries.
Then, there's the fact that sleep plays an essential role in regulating your physiological functions, like your blood pressure and heart rate. "When we don't get enough sleep, it can lead to increased sympathetic nervous system activity, causing elevated blood pressure and heart rate, both of which are risk factors for heart disease," Dr. Shenkman warns.
Okay, so we know that sleep is incredibly important. But what are some of the best sleep habits to establish for a healthier heart? Dr. Shenkman shares her advice below.
Healthy sleep habits for a healthier heart
We get it: Sometimes, getting a good night's rest is easier said than done. Here are a few ways to practice better sleep habits to promote a more restful sleep each night.
Prioritize Consistent Sleep Schedule: "Go to bed and wake up at the same time every day, even on weekends," Dr. Shenkman says. "Consistency helps regulate your body's internal clock." Noted!
Aim for 7-9 Hours: You've probably heard this one before, but it's seriously important. "Most adults require 7-9 hours of quality sleep each night to support overall health, including heart health," Dr. Shenkman stresses.
Create a Relaxing Bedtime Routine: Struggle to sleep at night? Give yourself time to unwind. "Engage in calming activities before bed, such as reading, meditation, or gentle stretching, to signal to your body that it's time to wind down," Dr. Shenkman suggests.
Optimal Sleep Environment: Take time to curate a relaxing space to sleep in. "Ensure your bedroom is conducive to sleep by maintaining a cool, dark, and quiet atmosphere. Comfortable bedding and a comfortable mattress are also important," Dr. Shenkman says.
Limit Screen Time: Blue light at night can be detrimental to your sleep habits. "Avoid electronic devices with screens (e.g., smartphones, tablets, computers) at least an hour before bedtime, as the blue light emitted can interfere with the production of melatonin, a hormone that regulates sleep," Dr. Shenkman recommends.
Watch Your Diet: Your diet can play a major role in your ability to sleep. Dr. Shenkman recommends you "avoid large meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep patterns. Opt for light, sleep-promoting snacks if needed." Got it!
Regular Exercise: Exercise isn't just for staying fit! It can also help regulate your sleep schedule "Engage in regular physical activity, but avoid strenuous exercise close to bedtime. Exercise helps improve sleep quality over time," Dr. Shenkman says.
Manage Stress: Excessive stress can really make it difficult to sleep. That's why Dr. Shenkman says you should "Practice stress-reduction techniques, such as mindfulness, deep breathing, or progressive muscle relaxation, to calm the mind and body before sleep."
Seek Professional Help: If you're experiencing consistent sleep issues for an extended period of time, it might be time to speak to a doctor. "If you have persistent sleep problems, consult with a sleep specialist or healthcare provider to address any underlying sleep disorders, such as sleep apnea or insomnia," Dr. Shenkman says.
Overall, it's important to remember that a lack of sleep won't only leave you feeling tired; it can do lasting damage to your body and brain. Luckily, these are all great tips for avoiding that and getting optimal rest. "By prioritizing healthy sleep habits, individuals can significantly reduce the risk of heart disease and improve their overall well-being," Dr. Shenkman concludes.
READ MORE: 3 Things To Stop Doing Because They Could Lead To Heart Disease
