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Don’t Ignore This Sneaky Risk Factor For Heart Disease, Cardiologists Warn
Back in 2010, the American Heart Association (AHA) published a list of seven actionable steps that individuals could take to enhance cardiovascular health and mitigate the risk of heart disease, which is the leading cause of death in the U.S. This initiative was called “Life’s Simple 7,” which included the following key components:
- Stop smoking
- Get active
- Lose weight
- Manage blood pressure
- Control cholesterol levels
- Reduce blood sugar
Earlier this year, a group of leading cardiologists made significant updates to this list, adding the first new recommendation to Life’s Simple 7 in over a decade: Get healthy sleep.
The Connection Between Sleep and Heart Disease
During sleep, your body takes the opportunity to repair itself. Through the hours spent sleeping, our brains work to clear out abnormal proteins, our heart rates begin to slow, and we experience cellular repair and rejuvenation. The mitochondria, which act as our body’s energy generators, also recover during this time. Renowned cardiologist Dr. Michael Twyman emphasizes the importance of adequate sleep for maintaining mitochondrial health. According to him, if mitochondria aren’t allowed to heal during the night, the benefits of a healthy diet and regular exercise become negligible, leading to a greater risk of heart disease.
Moreover, a good night’s sleep can help reduce other cardiovascular risk factors, such as chronic inflammation, high blood pressure, and disturbances in blood sugar levels, as noted by the AHA. Sleep also plays a crucial role in mental health, and disorders related to mental health can contribute to heart disease.
A recent study involving nearly 7,000 U.S. adults indicated that individuals who reported poor sleep had an increased risk of developing heart disease, regardless of their race or sex. Furthermore, a separate study conducted in 2022 discovered that older adults suffering from insomnia were significantly more likely to have experienced a heart attack or a procedure to clear blocked arteries in the previous 16 months compared to those without sleep disorders. Insomnia was only surpassed in significance by smoking and low physical activity as risk factors for cardiovascular issues.
How to Improve Your Sleep (and Heart Health)
What does a heart-healthy night of sleep entail? The AHA highlights the significance of timing, duration, and quality of sleep. Research suggests that the ideal bedtime for reduced heart disease risk is between 10 and 11 p.m. While there isn’t a specific number of hours that applies to everyone—since sleep is highly personalized—most sleep specialists agree that adults aim for 7 to 9 hours of quality sleep each night to promote health.
If you find it difficult to fall or stay asleep, or if you consistently wake up feeling tired, it is critical to prioritize rest. Effective strategies for enhancing sleep health include:
- Going to bed and waking up at the same time every day.
- Shutting off bright lights and electronic devices at night.
- Being mindful of what and when you eat and drink before bed.
- Structuring your day to align with your circadian rhythm.
Additionally, incorporating sleep supplements can enhance the quality of your sleep. Research supports the use of specific science-backed sleep aids for nightly assistance.
The Takeaway
The addition of sleep to the AHA’s list of essential factors for cardiovascular health and heart disease prevention underscores the importance of treating sleep as a crucial health intervention. Longevity expert Dr. Seema Bonney has pointed out, “I hear so many people say things like, ‘I’ll sleep when I’m dead.’ And the truth is, you will be dead sooner if you don’t sleep.” By prioritizing healthy sleep patterns, individuals can significantly improve their heart health and overall well-being.
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