Patients are used to talking to their doctor about improving heart health through diet and exercise. Make sure you’re also discussing your sleep habits!
Many patients underestimate the significant impact sleep can have on heart health. Inadequate sleep or untreated sleep disorders like sleep apnea can have especially severe consequences.
As a sleep medicine physician, I can help guide you to better cardiovascular health.
While you sleep, your body repairs itself. Your heart rate slows and your blood pressure drops, giving your heart and blood vessels time to rest and repair themselves. If your sleep is interrupted night after night, that recovery time is lost, eventually increasing the risk of serious heart problems.
Getting seven to nine hours of sleep each night helps protect your heart. When you don’t get enough sleep, your heart must work harder, which over time can increase the risk of high blood pressure, heart attack, heart failure, stroke, irregular heartbeat (atrial fibrillation), and diabetes. Studies show that people who sleep fewer than six hours per night have a much higher risk of these problems than those who sleep seven to nine hours.
Poor sleep can worsen diabetes and contribute to weight gain, which raises your risk of cardiovascular disease. Chronic sleep disruptions also cause the heart to stay in a constant state of high alert, increasing stress hormones, blood pressure, and inflammation — all of which can damage blood vessels over time.
Sleep apnea is one of the most common sleep disorders. Patients actually stop breathing repeatedly while they sleep. Every pause in normal breathing lowers oxygen levels, causing the body to wake briefly to restart breathing. These disruptions can put stress on the heart and blood vessels.
Studies link untreated sleep apnea to an elevated risk of hypertension, heart attack, stroke, heart failure, and atrial fibrillation. Common signs include loud snoring, gasping or choking during sleep, feeling very tired during the day, morning headaches, and trouble concentrating.
To diagnose sleep apnea, we ask you to undergo a sleep study. Usually, this can be done at home.
If you have sleep apnea, the typical treatment is a CPAP machine, which keeps the airway open at night, preventing pauses in breathing. However, CPAP is not the only option, and we can work together to find the best treatment for you based on your medical history, the severity of your sleep apnea, and your preferences.
For some patients, the issue is not sleep apnea. We can identify the root cause of sleep disorders like insomnia, restless leg syndrome, and circadian rhythm disorders. Then, we can find the right treatment plan, which can include better sleep hygiene, lifestyle changes, medication, and other options.
Treating sleep disorders can help lower blood pressure, improve heart rhythm stability, and reduce strain on the heart. Studies show patients who use CPAP for four or more hours per night have a significantly lower risk of heart attack, stroke, and other cardiovascular events.
Remember these simple ways to improve your sleep:
• Go to bed and wake up at the same time every day
• Keep your bedroom dark, quiet, and cool
• Avoid caffeine and large meals before bedtime
• Turn off phones, tablets, and TVs at least 30 minutes before bed
• Get regular exercise, but not right before bedtime
• Limit alcohol, which can disrupt your sleep
As a sleep physician, I encourage patients to pay attention to symptoms such as snoring, daytime fatigue, morning headaches, and frequent nighttime waking. These can all signal a sleep disorder — and the possibility that your heart isn’t getting the rest it needs.
Seek care early to address issues before they contribute to serious health problems. Along with protecting your heart, you’ll give yourself better energy, focus, and quality of life!
Ariel Long, DO, is a sleep medicine physician at Regional One Health. She sees patients at our East Campus, 6555 Quince Road. For appointments, call 901.515.3150.
By Ariel Long, DO
