The Impact of Sleep Deprivation on Heart Health
Edo used to take pride in his productivity. As a freelance writer, nighttime was his most creative and productive period. Cup after cup of coffee, eyes wide open until dawn, and deadlines always met. Everything seemed fine until his doctor asked him to sit down and said, “Your heart is in serious condition.”
Burning the midnight oil for career, ending in heart failure
Edo never imagined that staying up late could lead to such a serious health issue. “I thought as long as I still felt strong, it was fine,” he said. But the body keeps its records.
Years of sleep deprivation didn’t just make him tired. His body lost precious recovery time, his heart was forced to work harder, and stress quietly became a constant companion.
Read more: Recognize The Symptoms of Heart Disease ...
Experts agree: consistently sleeping less than 6 hours a night can increase the risk of heart disease, stroke, and even heart failure.
What happens when you don't get enough sleep?
Without realizing it, a lack of sleep disrupts two major aspects of our health:
- Biological factors: The body produces more stress hormones (like cortisol), which raise blood pressure. The heart is forced to work harder every night.
- Lifestyle factors: Sleep deprivation makes us less active, more likely to eat unhealthily, and more irritable—all of which harm heart health.
This doesn’t just affect adults. Children and teenagers who don’t get enough sleep are also more likely to develop obesity and high blood pressure later in life.
Sleep disorders and heart failure risk
Heart failure occurs when the heart can’t pump blood effectively to meet the body’s oxygen needs. This condition is closely linked to sleep quality.
An observational study involving over 400,000 people found a strong link between sleep problems and heart failure risk.
Those who regularly slept less than seven hours per night were more likely to develop heart failure.
The risk increased even more in individuals with other signs of poor sleep, such as insomnia, excessive daytime sleepiness, frequent snoring, and staying up late.
The more sleep-related risk factors a person had, the higher their chance of experiencing heart failure.
Sleep deprivation and heart attack
A heart attack (myocardial infarction) happens when blood flow to the heart muscle is blocked. Research has shown that a lack of sleep significantly raises the risk of heart attacks.
One study found that people who sleep less than six hours per night are 20% more likely to suffer a heart attack than those who get adequate sleep.
Poor sleep quality—such as frequently waking up at night—can also trigger spikes in blood pressure and heart rate upon waking, putting added stress on the heart and increasing the risk of heart attacks.
Other sleep disorders that can affect the heart
Several types of sleep disorders can negatively impact cardiovascular health:
- Insomnia
The most common sleep disorder, marked by difficulty falling or staying asleep. Chronic insomnia often leads to sleep deprivation and is closely linked to an increased risk of heart disease. - Obstructive Sleep Apnea (OSA)
OSA is a breathing disorder caused by a blocked airway during sleep, reducing oxygen levels in the blood. This puts extra strain on the cardiovascular system.
OSA is strongly associated with heart disease, high blood pressure, stroke, obesity, and diabetes. - Sleep movement disorders
These include conditions like restless legs syndrome and periodic limb movement disorder.
While the mechanisms are not fully understood, they may trigger abnormal nervous system activity, causing fluctuations in blood pressure and heart rate, which can affect heart health. - Circadian rhythm disorders
These occur when the body’s internal clock is out of sync with the natural day-night cycle, such as in people who work night shifts.
There is hope: sleep can be restored
After his diagnosis, Edo began making lifestyle changes. He started going to bed earlier, reduced his caffeine intake, and made light evening exercise a habit.
Over time, the results became noticeable. His heartbeat stabilized, and his body no longer felt “noisy” on the inside.
If you often feel tired despite sleeping, or if you have trouble sleeping at night, try these tips:
- Go to bed and wake up at the same time every day
- Turn off and stay away from screens at least one hour before bed
- Keep your bedroom dark and cool
- Avoid heavy meals, alcohol, and caffeine in the evening
- Get exposure to morning sunlight
- Exercise regularly—even just a 30-minute walk helps
Your body always sends signals. Don’t wait until your heart starts to scream, like Edo’s did. Start with the most basic step: getting enough sleep.
If you experience loud snoring, difficulty breathing during sleep, or frequent nighttime awakenings, don’t hesitate to consult a doctor.
Because sleep isn’t laziness—it’s one of the most natural forms of care you can give your heart.
