Cardiologists warn that this simple habit can age your heart faster than smoking

Reviewed by dietitian Madeline Peck, RDN, CDN

Main points

• Long-term sleep deprivation negatively affects heart health.

• Lack of sleep can increase blood pressure, promote insulin resistance, and increase plaque buildup.

• Although the ideal amount of sleep varies 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 heart health like diet, exercise and smoking. While all of these are essential for heart health, cardiologists say there’s another habit that can silently age your heart: not getting enough sleep.

Sleep is more than just “rest”; It’s an active, restorative process that also regulates blood pressure, inflammation, blood sugar, and your heart rhythm. Chronic sleep deprivation, or getting poor-quality sleep, can set off various changes that stress your cardiovascular system. Read on to learn how chronic sleep deprivation affects your heart and practical steps you can take to protect your heart health with better sleep.

How Chronic Sleep Deprivation Raises Your Heart Rate

Increases blood pressure

“All animals sleep. This tells us that sleep is a natural and necessary component of life,” says cardiologist Elizabeth Clodas, MD, FACC. “It’s perhaps not surprising that chronic sleep deprivation — meaning not getting enough sleep or sleep of sufficient quality — can have a wide-ranging effect on our bodies.”

One of the most common ways sleep deprivation affects your heart is elevated sympathetic tone, which is the “fight or flight” part of your nervous system. When you don’t get enough sleep, your body stays in a heightened state of alertness. “Sleep deprivation affects the cardiovascular system through increased sympathetic tone and increased inflammation,” Klodas explains. “High sympathetic tone predisposes to elevated 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 increasing the age of heart attacks.

Increases inflammation and plaque formation

Inflammation is a major contributor to atherosclerosis, which is the buildup of plaque inside the arteries. “Insufficient sleep is associated with higher inflammatory markers such as C-reactive protein (CRP) and interleukin-6. Chronic inflammation damages the endothelium—the lining of blood vessels—accelerates plaque formation and increases heart attack risk,” explains Danielle Smiley, RDN, LDN, LDN.

Increases insulin resistance

Chronic sleep deprivation also negatively affects the way the body regulates glucose. “Even short periods of sleep restriction can reduce insulin sensitivity,” Smiley adds. Studies show that it increases the risk of high glucose levels and 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 heart disease.

Clodas noted that lack of sleep makes us generally less health conscious. “We may exercise less because we are already tired. We may eat poorly because we are not cognitively tuned into healthy choices or we simply crave comfort foods. Both of these effects can impair blood sugar control.” When we are well rested, we are more likely to make healthy choices.

How much sleep is enough?

While the ideal amount of sleep varies among individuals, experts aim for seven to nine hours of sleep per night. If you find it difficult to maintain a sleep schedule, experience loud snoring, wake up for air, or feel excessively sleepy during the day, be sure to talk to your healthcare provider, as these may be possible symptoms of sleep apnea.

Ways to improve your sleep quality

Improving the quality of your sleep is a powerful way to support your heart. Here are strategies to help improve your sleep and protect your cardiovascular system.

• 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 15 minutes of walking can do wonders for stress management,” says Clodas.

• Avoid alcohol before bed. “Alcohol may relax you so you can fall asleep more easily, but alcohol stimulates the metabolism, ultimately disrupting sleep,” Klodas explains. Instead, try evening water or an herbal tea, like chamomile.

• Avoid screens before bedtime. Blue light emitted from phones, tablets and TV screens suppresses melatonin, the hormone that signals your body it’s time to sleep. “Reducing screen exposure and avoiding stimulating activities an hour before bed can help lower cortisol and support melatonin production,” explains Smiley.

• Choose foods that aid sleep. Certain nutrients can promote better rest. “Prefer foods that contain natural sleep promoters like melatonin, magnesium and/or potassium,” Klodas says. 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 stable blood sugar and less wakefulness throughout the night,” Smiley adds.

Our experts

Chronic sleep deprivation doesn’t just make you feel sleepy; It raises blood pressure, increases inflammation, disrupts blood sugar control and can cause dangerous heart rhythm disturbances. “Those effects may not be directly felt, but that doesn’t make them any less worrisome,” Clodas says. The cumulative stress of less sleep can silently age your arteries, increase plaque buildup and increase your risk for heart attack and stroke. Smiley adds, “Improving sleep doesn’t necessarily require a complete lifestyle overhaul.” Small, consistent habits like walking daily, limiting alcohol, reducing screen time and choosing foods that support sleep can give your cardiovascular system the nightly reset it needs to function properly.

Read the original article on EatingWell