The Link Between Sleep and Cardiovascular Health

We all know getting a good night’s sleep makes us feel better. But did you know it also plays a huge role in keeping your heart healthy? Both the quantity and quality of your sleep can have a major impact on your cardiovascular health. From regulating blood pressure to reducing inflammation, sleep does a lot of behind-the-scenes work to keep your heart in good shape. Knowing this important connection may be motivation to take simple steps toward better sleep—and a healthier heart.

Understanding Your Cardiovascular Health 

Your cardiovascular health is the well-being of your heart and blood vessels, which circulate blood throughout your body. There are a number of things that can put your heart health at risk. High blood pressure and abnormally high heart rates can reduce your heart’s efficiency. Stress and excessive weight gain are also linked to heart disease. Poor cardiovascular health can lead to events like heart attacks and strokes.

How Are Sleep and Your Heart Connected? 

When you sleep, your body goes through important processes that help keep your heart healthy. Here’s how:

• Blood Pressure Regulation: While you sleep, your blood pressure naturally drops, giving your heart and blood vessels a break. But if you’re not getting enough good quality sleep, your blood pressure might stay elevated, which can increase the risk of heart disease and stroke.

• Inflammation and Stress Hormones: Skimping on sleep can boost stress hormones like cortisol and raise levels of inflammation in your body. Over time, chronic inflammation can damage arteries and lead to serious heart problems.

• Weight and Metabolism: Not getting enough sleep can throw off your hunger hormones, making you more likely to crave unhealthy foods and eat more. Poor sleep is also linked to insulin resistance, which increases the risk of type 2 diabetes—a major risk factor for heart disease.

In addition to how long you sleep, the quality of your sleep is also important to your health. Several studies have shown that poor sleep quality is associated with higher risk of heart disease. Over time, poor quality sleep can lead to other unhealthy habits that can hurt your heart. Higher stress levels, less motivation to be active, and unhealthy food choices can lead to a higher risk of heart disease. Not getting the quality sleep you need is also linked to depression and other mental health issues, which can also hurt your heart health.

Sleep Disorders and Their Impact on Heart Health 

Certain sleep disorders can put extra strain on your heart. Here’s what to watch for:

• Insomnia: Beyond having daytime consequences, persistent difficulty falling or staying asleep can lead to chronic sleep loss, or insufficient sleep which can affect heart health.

• Sleep Apnea: This condition causes breathing to repeatedly stop and start during sleep, leading to oxygen deprivation and increased blood pressure. It’s strongly linked to irregular heart rhythms (like atrial fibrillation) and heart failure.

• Narcolepsy: Narcolepsy is a chronic, neurologic sleep disorder with symptoms like excessive daytime sleepiness (EDS), disrupted nighttime sleep, and cataplexy (sudden loss of voluntary muscle tone). People with narcolepsy may have a higher risk of heart disease and other metabolic diseases, such as obesity, diabetes, and high blood pressure, compared to people without narcolepsy. Additionally, blood pressure typically dips during sleep, but this may not happen consistently in people with narcolepsy which could affect heart health.

• Idiopathic Hypersomnia (IH): People with this rare sleep disorder have symptoms like EDS, long nighttime sleep, intense sleep inertia (drowsiness and disorientation after waking up), and long, unrefreshing naps. Both EDS and long sleep duration are independently associated with an increased risk of heart disease. Research has also shown that people with IH may have a higher cardiovascular disease burden than people without the disorder.

Tips for Better Sleep and Heart Health 

NSF wants to help anyone and everyone be their Best Slept Self®. These tips can help you sleep better, which can help support your heart health.

1. Get Plenty of Daylight Exposure – Spend time outside or in bright, natural light during the day to help regulate your sleep-wake cycle. 
2. Stay Active for Better Sleep – Engage in at least 30 minutes of physical activity most days of the week. 
3. Eat Meals at Consistent Times – Sticking to a regular eating schedule supports a healthy sleep rhythm. Plan to have meals at the same times each day to help your body stay in sync.
4. Avoid Sleep Disruptors Before Bed – Limit heavy meals, caffeine, nicotine, and alcohol in the evening. These substances can interfere with your ability to fall and stay asleep.
5. Follow a Relaxing Evening Routine – Establish a regular, relaxing wind-down routine to help you prepare for 7-9 hours of sleep (for most adults) with consistent sleep and wake times. 
6. Make Your Bedroom a Sleep-Friendly Environment – Keep your sleep space cool, quiet, and dark to create an environment that promotes restful sleep. Put away digital devices at least an hour before bed to avoid alerting and engaging content that can keep you up.

Prioritizing Sleep for a Healthier Heart

Getting enough quality sleep isn’t just about feeling refreshed—it’s a key part of keeping your heart healthy. By making sleep a priority, you can help reduce your risk of heart disease and improve your overall well-being. If you’ve followed our tips for being your Best Slept Self and still are experiencing persistent sleep issues or symptoms of a sleep disorder, talk to a healthcare professional, or consider reaching out to a sleep medicine specialist, to ensure both your sleep and heart stay in top shape.

This content was produced independently by the National Sleep Foundation and supported by Jazz Pharmaceuticals, a Gold sponsor of the 2025 Sleep Awareness Week^® campaign. Sponsored content is educational and not intended to promote products or services or make medical claims.

Jazz Pharmaceuticals is a global biopharmaceutical company with the purpose to innovate to transform the lives of patients and their families.