You might be balancing work, family, and social life to the extent that you're not getting adequate sleep. Whether it’s due to late nights, early morning commitments, or struggling with insomnia, finding it difficult to fall asleep, waking up multiple times at night, or lying awake, in the end, sleep deprivation can contribute to heart diseases, experts warn.

According to Dr Evariste Ntaganda, Cardiovascular Disease Director at Rwanda Biomedical Centre (RBC), sleep is an essential time for the body to recuperate. During sleep stages, the heart rate slows, blood pressure drops, and breathing stabilises. These changes reduce stress on the heart, allowing it to recover from the strain that occurs during waking hours.

Without sufficient nightly sleep, a person doesn’t spend enough time in the deep stages that benefit the heart. The same problem can affect people whose sleep is frequently interrupted, he added.

Experts recommend seven or more hours of sleep per night for adults regularly to promote optimal health.

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"Chronic sleep deprivation has been linked to numerous heart problems like high blood pressure, high cholesterol, heart attack, obesity, diabetes, and stroke. If you want to optimise your health, getting a good night’s sleep is one of the most important things to do,” Ntaganda stressed.

Dr Gerald Urimubenshi, a cardiovascular sciences expert and senior lecturer at the University of Rwanda, explained that insufficient sleep can contribute to heart issues through various mechanisms. Firstly, it disrupts the body’s natural rhythm, leading to increased levels of stress hormones like cortisol, which can elevate blood pressure and strain the cardiovascular system.

Additionally, sleep deprivation is associated with inflammation, which can damage blood vessels and promote atherosclerosis—the build-up of plaque in arteries. Furthermore, inadequate sleep is linked to insulin resistance and metabolic dysfunction, raising the risk of obesity and diabetes, both of which are significant risk factors for heart disease.

"Sleep deprivation also impairs the body’s ability to regulate glucose and cholesterol levels, further exacerbating cardiovascular risk. It can disrupt autonomic nervous system function, affecting heart rate variability and increasing the likelihood of arrhythmias and other cardiac complications. In essence, prioritising adequate sleep is crucial for maintaining heart health and preventing cardiovascular disease,” Urimubenshi stated.

Heart conditions associated with lack of quality sleep

Urimubenshi said one of the conditions associated with insufficient sleep is hypertension (high blood pressure), noting that sleep deprivation can lead to elevated blood pressure levels due to increased stress hormones and disrupted circadian rhythms.

Insufficient sleep is linked to inflammation and metabolic dysfunction, contributing to the development of plaque build-up in arteries, which can lead to atherosclerosis and increase the risk of heart attacks and strokes.

Additionally, he pointed out Coronary Artery Disease (CAD). This occurs when the coronary arteries become narrowed or blocked due to atherosclerosis. Inadequate sleep may accelerate the progression of this condition.

Heart failure is also one of the conditions linked to inadequate sleep, for example, sleep disturbances, such as sleep apnoea, can strain the heart and worsen heart failure symptoms by causing fluctuations in oxygen levels and increasing blood pressure during episodes of disordered breathing.

Furthermore, Urimubenshi highlighted arrhythmias, explaining that sleep deprivation can disrupt the autonomic nervous system, leading to irregular heart rhythms such as atrial fibrillation or ventricular arrhythmias.

Also, chronic sleep deprivation is associated with an increased risk of heart attacks, possibly due to its effects on blood pressure, inflammation, and metabolic health.

Ways to improve sleep quality and heart health

Urimubenshi said improving sleep quality and heart health can be achieved through several lifestyle modifications and habits, for instance, by establishing a consistent sleep schedule, like going to bed and waking up at the same time every day, even on weekends, to regulate the body’s internal clock.

He urged creating a relaxing bedtime routine by engaging in calming activities before bed, such as reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.

Ensure a comfortable sleep environment, by keeping your bedroom cool, quiet, and dark, and invest in a comfortable mattress and pillows to promote better sleep.

"Limit exposure to screens as contact with electronic devices like smartphones, computers, and TVs before bedtime, as the blue light emitted can interfere with the production of melatonin, a hormone that regulates sleep.

"Avoid stimulants and heavy meals before bed. Limit consumption of caffeine and nicotine in the hours leading up to bedtime and avoid heavy or spicy meals that can cause discomfort and disrupt sleep,” Urimubenshi said.

He recommends a few other health activities like staying active, and engaging in regular physical activity, but evading vigorous exercise close to bedtime, as it can stimulate and interfere with sleep.

Additionally, managing stress through stress-reducing techniques such as yoga, mindfulness, or progressive muscle relaxation can promote relaxation and better sleep.

Maintain a healthy diet like eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, and limit intake of processed foods, sugary snacks, and excessive sodium, which can negatively impact heart health.

Monitor and treat sleep disorders by seeking medical attention if you suspect you have a sleep disorder such as sleep apnoea or insomnia, as treating these conditions can improve sleep quality and reduce the risk of heart problems.

Prioritise heart-healthy habits, adopt a heart-healthy lifestyle by maintaining a healthy weight, quitting smoking, limiting alcohol intake, and managing chronic conditions such as high blood pressure, diabetes, and high cholesterol, Urimubenshi advised.

Other healthy ways to curb heart issues

Urimubenshi urges maintaining a balanced diet by eating food rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like those found in fish, nuts, and olive oil, and limiting intake of saturated and trans fats, cholesterol, sodium, and added sugars.

Stay physically active, aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, along with muscle-strengthening activities on two or more days per week. Regular physical activity helps lower blood pressure, improve cholesterol levels, and maintain a healthy weight, Urimubenshi added.

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Urimubenshi said practicing stress-reducing techniques such as deep breathing, meditation, yoga, or tai chi can help manage stress levels such as chronic stress which can contribute to heart disease.

"Quit smoking because it damages blood vessels, thus increasing the risk of atherosclerosis, in addition to raising blood pressure, and contributing to heart disease.”

He recommends limiting alcohol consumption. "If one chooses to drink alcohol, they should do so in moderation. Limit alcohol consumption to up to one drink per day for women and up to two drinks per day for men, as excessive alcohol intake can raise blood pressure and contribute to heart problems.”

Maintain a healthy weight, and aim for a body mass index (BMI) within the healthy range (18.5 to 24.9) by adopting a balanced diet and staying physically active. Excess weight, particularly around the abdomen, can increase the risk of heart disease.

"Monitor blood pressure and cholesterol levels, have regular check-ups with your healthcare provider to monitor your blood pressure and cholesterol levels. High blood pressure and high cholesterol are significant risk factors for heart disease and should be managed through lifestyle changes and, if necessary, medication,” Urimubenshi said.

Furthermore, he encourages getting regular health check-ups by staying up-to-date with routine health screenings for conditions such as diabetes, which can upsurge the risk of heart disease if left untreated.

Practice good oral hygiene by brushing and flossing the teeth regularly, as gum disease has been linked to an increased risk of heart disease. Stay connected to supportive relationships with friends, family, and community members, as social support has been associated with better heart health and overall well-being, the cardiovascular sciences expert highlighted.