Why getting a good night’s rest is good for your heart

You probably know that eating nutritious foods and getting regular exercise can help keep your heart healthy. But according to the American Heart Association, there's another heart-healthy habit you should add to your routine: getting a solid seven to nine hours of sleep every night.

Poor sleep can put you at a higher risk for many conditions linked to heart disease. Here's everything you need to know about the link between sleep and heart health, plus how to get quality sleep. 

The problem with poor sleep

When you don’t snooze well at night, your heart health can suffer. That doesn’t mean that if you stay up binge-watching Netflix tonight, you’ll have a heart attack tomorrow. But over time, lack of sleep takes a toll on your heart. Here's how:

• Poor sleep can lead to weight gain. When we don’t sleep, we tend to make less healthy food choices. According to the Sleep Foundation, not getting enough sleep can make sugary and high-fat foods more appealing. Those extra calories can lead to weigh gain, and obesity is a well-known risk factor for cardiovascular disease.
   
• Poor sleep may lead to high blood pressure. Your blood pressure naturally dips and remains lower during sleep. But if you stay awake longer, your body spends less time in this lower-blood-pressure state. In addition, lack of sleep increases stress hormones such as cortisol, which can raise blood pressure.
   
• Poor sleep often leads to less physical activity. It’s easy to see why: Without enough sleep, you’ll more likely to feel too tired to exercise. And the result of inactivity? You guessed it — a higher risk for heart disease.
   
• Poor sleep can lead to depression. Research shows that people with insomnia are 10 times more likely to have depression and 17 times more likely to have anxiety than the general population. That's a concern because depression is hard on your heart. Mental health disorders are linked with risk factors for heart disease, according to the Centers for Disease Control and Prevention.

Tips for being a super sleeper

Many strategies can help you get a better night’s sleep — and they just might improve your heart health, too. Give these tips a try:

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Practice good sleep habits. Go to bed and wake up at the same time every day, even on weekends. Having a bedtime routine can help as well. Maybe you read a book, have a warm cup of tea or take a shower before turning in for the night. A consistent routine can signal to your body that it’s time to sleep.

Say no to screens. Using your phone or tablet in bed is a no-go. Blue light from most screens disrupts melatonin production, which can interfere with sleep. 

Keep it cool and dark. The ideal temperature for sleeping is between 60 and 67 degrees. Try turning down the thermostat. On mild nights, opening your bedroom window instead may help — fresh air can make it easier to fall asleep. Block outside light with heavy curtains or a sleep mask.

Listen to sleep sounds. A white noise machine or phone app can help you drown out background noise, making it easier to drift off. You can listen to pattering rain, a babbling brook, or whatever helps you feel relaxed and sleepy.

Try meditation. Start with a simple breath technique: Sit quietly and relax for a few minutes. Focus on your breath as you slowly inhale and exhale. If your mind wanders, gently bring it back to your breathing. You can also try a guided meditation session from the Calm Health app.

See our sources:
7-9 hours of sleep: The American Heart Association 
Poor sleep linked to poor diet: The Sleep Foundation 
Insomnia linked to increased rates of anxiety and depression: Stanford Medicine 
Mental health and heart disease connection: The Centers for Disease Control and Prevention