Woman sleeping in to improve heart health

Sleeping In May Improve Heart Health

Sleeping In May Improve Heart Health

By Megan Grant
Scientifically reviewed by: Michael A. Smith, MD

If you've shortchanged yourself of quality shuteye during the week, sleeping in on the weekends may cut your heart disease risk by up to 20%, according to a research study that analyzed data from more than 90,000 people.

The study found that individuals who made up for lack of sleep (called compensatory sleep) had a lower risk of cardiovascular disease (CVD) compared to the participants with the lowest amount of compensatory sleep. Genetic risk for CVD did not alter the study results.

The findings applied to individuals who occasionally don't get a good night's sleep as well as those who suffer from more regular sleep deprivation.

What's particularly interesting about the analysis in this study is that historically, the concept of "catching up" on sleep has been widely dismissed as ineffective at combating fatigue and other related health issues. However, these new findings suggest that not only can it help you feel more rested, but it's also associated with better cardiovascular health.

Let's make one thing clear, however: regularly getting enough high-quality sleep with adequate sleep duration should be your priority. Catching up on the weekends is okay when you need it. However, consistent sleep (7-9 hours nightly) is how your body heals and recharges, and it's a pillar of your overall health.

Pro tip: You can evaluate your heart disease risk with a lab test.

Galectin-3 with BNP Blood Test

What’s the connection between sleep quality and heart health?

It's no secret that sleep is important for your heart—this is something research has shown for a very long time. Past and current findings of this research are consistent: Sleep duration, quality, and regularity are all associated with a reduced chance of CVD, according to a study that looked at sleep regularity scores and major adverse cardiovascular outcomes. Higher sleep regularity index scores were linked to a lower risk of heart disease.

However, the relationship between sleep and cardiovascular health goes beyond fending off CVD. Indeed, sleep is critical for your entire cardiovascular system to function optimally—including blood pressure. That's because blood pressure drops during sleep.

So, if you don't sleep enough at night, your blood pressure may stay higher for a longer amount of time, and high blood pressure (also known as hypertension) is one of the biggest risks for different types of cardiovascular disease, including heart attack and stroke. Hypertension damages your blood vessels, increasing the risk of blockages, ruptures, and blood clots.

And it's not just sleep deprivation that's associated with stroke; long naps and sleep-disordered breathing, like insomnia, sleep apnea (where your breathing temporarily pauses), and snoring are also linked to CVD risk. Both quality of sleep (going through the REM cycle) and quantity (aka sleep duration) matter when it comes to reducing your risk for CVD.

According to one study that looked at people with type 2 diabetes, consistently getting inadequate sleep is associated with an increased risk of cardiovascular disease and risk factors like hypertension. This outcome has been found among non-diabetics as well.

The study also highlighted what happens when you sleep too much. The general rule of thumb is to get seven to nine hours of uninterrupted sleep to support good health, and more isn't better. Too much of a good thing can be a bad thing, and that goes for your slumber! Oversleeping, or consistently getting more than 10 hours of sleep, is associated with negative effects on heart health, just like getting poor sleep. So, don't assume that a longer sleep duration is better if it's outside of the recommended range.

Can heart disease cause insomnia?

People with congestive heart failure, in particular, may have difficulty falling asleep, and in general, poor cardiovascular health is tied to poor sleep. One study that looked at the role of sleep in CVD found that sleep disturbances may contribute to heart failure, coronary artery disease, and arrhythmias.

And more discoveries about the relationship between sleep and cardiovascular health are coming in the imminent future! Already in 2025, there have been almost 800 scientific studies all about sleep and CVD.

Which sleep disorders are linked to heart problems?

Sleep disorders like insomnia and obstructive sleep apnea are associated with an increased risk of cardiovascular issues, like hypertension. But even if you don't have these sleep disorders, any type of poor sleep is not great for your heart. Consistently under-sleeping (skimping on sleep duration and quality) can contribute to cardiovascular disease.

The good news is that treating your sleep disturbances, whatever they may be, could result in better cardiovascular health. Addressing sleep disorders benefits your health in countless other ways, too.

How can you improve your sleep to support heart health?

Are you experiencing poor sleep? Let's talk about what you can do about it!

Important note: If you suspect you may have an actual sleep disorder (like obstructive sleep apnea), or if you've already been diagnosed, then you should seek treatment specific to that disorder from a qualified healthcare provider. Otherwise, here are simple lifestyle changes you can make to get a good night's sleep and support your cardiovascular health.

  • Stick to a sleep schedule:

    Try to get to bed around the same time every night. Similarly, you should aim to wake up at the same time over the weekends or time off, unless you're making up for a previous poor night's sleep.

  • Set the stage for a good night's sleep:

    Avoid big (or spicy) meals immediately before you go to bed. Put away your devices at least 30 minutes before your bedtime as the blue light they emit can hurt your sleep duration and quality.

  • Do something that relaxes you:

    Whether it's a hot bath, meditating, a few minutes of yoga, breathing exercises, or journaling…anything that helps you unwind can help promote better sleep health. Do this maybe an hour before bed, so that your mind has time to settle down.

  • Control the lighting:

    We're designed to respond to light cues, so, in general, light can help or hurt sleepiness. Keep your bedroom pitch black when you're ready to sleep. Avoid looking at your phone or electronics immediately after waking; get some sunshine instead. This helps regulate your circadian rhythm. Make it a daily habit, and in time, your body will just know what to do.

  • Stay cool:

    You can improve sleep duration (and quality) by lowering the thermostat to 60-65 degrees Fahrenheit before going to sleep. Higher temperatures can signal to your body that it's not yet time for sleep. Plus, there's nothing restful about sleep when you wake up in the middle of the night with the bed sheets stuck to your sweaty back!

  • Stay active:

    Physical activity can help you sleep better at night. You don't need to live in the gym, but you should exercise regularly for 30 minutes a day, at least four to six days a week to strengthen and maintain muscle mass. Just don't do it too close to bedtime, or you might find yourself wired! (If you do opt for physical activity later in the evening or at night, stick to low-impact movement, like light yoga.)

  • Consider your nutrition:

    Melatonin, magnesium, and ashwagandha have been studied to help you get better sleep at night and lead to increased sleep duration. One clinical study found that standardized ashwagandha extract led to a 72% increase in restorative sleep in just six weeks.

    Pro tip: Nutrients like coenzyme Q10 and omega-3 fatty acids may help reduce the odds of experiencing CVD directly. An increased intake of omega-3s may also help lower mortality risk due to diabetes. Speak with your healthcare provider before changing your health routine.

As with any lifestyle change, consistency is key! So, give these adjustments time to become second nature. And be patient with yourself; if you've dealt with years of insomnia or otherwise short sleep, it's going to take longer than a week to notice the positive effects.

Healthy sleep is vital for whole-body wellness

Improving your sleep duration and quality isn't only about reducing your risk of CVD. There are several benefits of getting enough sleep beyond lowering your chances of experiencing hypertension or stroke. Better sleep is associated with a robust immune response, healthy weight management, improved cognition and reduced stress.

We mentioned earlier that sleep is a pillar of good health, but there are others. Stress management, a smart diet, hydration, and physical activity are all cornerstones of wellness. Interestingly, they can also help you fight sleepiness (everything is connected)! Take a well-rounded approach to your well-being, and you're likelier to keep CVD at bay.

 

References

About Our Story Sources

The Life Extension Health News team delivers accurate information about vitamins, nutrition and aging. Our stories rely on multiple, authoritative sources and experts. We keep our content accurate and trustworthy, by submitting it to a medical reviewer.

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