Not only will sleepless nights leave you grumpy, but they can also increase your risk of developing heart disease later in life.

A new study from the University of Pittsburgh School of Medicine focuses on this unexpected connection. This study shows that sleep patterns in midlife can have a significant impact on the risk of heart disease later in life, especially in women.

The study, known as the Women’s Health Nationwide Study (SWAN), tracked the sleep habits (insomnia symptoms and sleep duration) of 2,964 women over several years and monitored heart disease events.

During the study period, 202 women experienced heart-related events. The researchers found that middle-aged women who consistently slept less than five hours a night had up to a 75 percent increased risk of developing cardiovascular diseases such as stroke, heart attack, heart failure, and coronary artery disease.

Even after taking into account other health factors such as body mass index (BMI) and pre-existing conditions, the increased risk remained. Sleep duration can be interpreted as having a direct relationship with heart health.

time of sleeping

The Centers for Disease Control and Prevention (CDC) suggests that adults should get seven to nine hours of sleep each night. However, most polls show that up to a third of adults and about half of middle-aged women do not meet these recommendations.

Researchers also reported that women who slept less than 5 hours had a 72% higher risk of heart disease compared to women who averaged about 6.5 hours of sleep.

As expected, women who sleep less and frequently experience insomnia symptoms have a higher risk of heart disease compared to women who have ideal sleep hours and report few insomnia problems ( 75%). Race and ethnicity did not appear to influence the association between sleep and heart problems.

disrupts the body’s natural rhythms

Researchers explained how a combination of different physical factors can be problematic if you’re not getting enough rest.

When a person sleeps, the body automatically enters a state of “rest and repair.” This includes, among other things, a drop in blood pressure to a level that is typically about 10-20% lower than when you wake up. This reduction in nighttime stress allows your heart and blood vessels the time they need to recover from the stresses they experience during the day.

However, continuous sleepless nights disrupt this normal rhythm. If your blood pressure remains high for several more hours, your heart will have to work harder.

Effects of sleep deprivation

It’s not just your mind and body that rest each night while you sleep. Blood vessels also repair themselves in very important ways. The endothelium, the lining of blood vessels, regulates blood flow, prevents dangerous blood clots from forming, and prevents inflammation.

However, chronic sleep deprivation disrupts this harmonious coordination. Sleep deprivation essentially weakens the endothelium’s ability to regulate blood flow and prevent clotting.

This increases blood pressure and increases the chance of blood clots. Blood clots are known to obstruct important arteries of the circulatory system.

In addition, sleepless nights make you feel hungry, making you feel less satisfied after eating, and making you more likely to gain weight. Gaining weight puts more strain on your heart and increases your risk of heart disease.

Tips for getting better sleep

• First, establish a routine. Go to bed and wake up at the same time every day, even on weekends. This trains your body to sleep and wake up at specific times, adjusting your natural sleep and wake routine.

• Dispose of all electronic devices before bed. Eye masks and blackout curtains are also great investments.

• Avoid caffeine and heavy meals close to bedtime. They irritate the body and do not help relieve tension. To induce sleep, try reading or doing some light stretching.

• Let’s start moving! Regular physical activity can also improve the quality of your sleep. However, avoid strenuous exercise right before bed. Schedule moderate exercise early in the day.

The research will be published in a journal Circulation.

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