Missing sleep on a regular basis can do real harm to the heart, an interventional cardiologist has warned, after explaining how lost hours overnight affect blood pressure, hormones and artery health. The specialist also set out a number of practical habits people can use to protect their cardiovascular system.
How sleep supports the heart
Dr Mridul Sharma of Sterling Hospital, Rajkot, said sleep is when the body carries out vital repair and recovery processes that benefit the heart, blood vessels and metabolism. Without enough sleep those restorative functions are impaired, and the consequences extend beyond daytime tiredness.
"During sleep, the body does repair and recovery work that helps the heart, blood vessels, and overall metabolism. When sleep is often not enough, these jobs can be. That can raise the risk of heart problems," he said.
Dr Sharma highlighted two immediate ways that short sleep can strain cardiovascular health. Ordinarily blood pressure falls during sleep; when nights are shortened, this nightly dip may be blunted and blood pressure can remain elevated for longer. In addition, poor sleep tends to raise levels of the stress hormone cortisol, which together with sustained higher blood pressure can place extra load on the heart and arteries.
Evidence linking short sleep to heart disease
The cardiologist pointed to research associating insufficient sleep with greater likelihood of hypertension, heart attack and stroke. Some studies have found that routinely sleeping under six hours a night is linked with increased atherosclerosis — the build-up of plaque inside arteries — which is a recognised pathway to heart disease.
| Recommended nightly sleep | Risk associated with shorter sleep (as cited) |
|---|---|
| 7–9 hours | Normal restorative function for heart and metabolism |
| <6 hours | Linked to higher chance of atherosclerosis and cardiovascular problems |
Practical habits to protect your heart
Dr Sharma advised adults should aim for about 7–9 hours of sleep each night, and stressed that quantity alone is not enough — timing, regularity and quality matter too. He recommended five heart-friendly habits to improve sleep and reduce cardiovascular risk. The specialist explicitly listed measures that are simple to try at home:
- Set a regular bedtime and wake-up time — keeping a steady schedule helps the body’s restorative cycles.
- Avoid caffeine late in the day — stimulants can interfere with falling and staying asleep.
- Reduce screen exposure before bed — screens can disrupt the timing and quality of sleep.
While the full five items were discussed by the specialist, the consistent themes he emphasised were a stable routine, sensible timing of stimulants and attention to sleep quality — all of which support cardiovascular recovery overnight.
What this means for readers
The message is straightforward for busy lives: making sleep a priority is not merely about energy the next day, it is also part of long-term heart health. Small changes to routine — going to bed and waking at similar times, cutting late caffeine and limiting screens before lights-out — are low-cost steps that may reduce the risk of high blood pressure and other heart-related problems.
Those who have trouble sleeping despite adopting healthy habits should seek medical advice, especially if they have existing cardiovascular risk factors. Clinicians can assess for sleep disorders or other conditions that may require treatment.
By keeping sleep habits consistent and prioritising quality rest, adults can protect the nightly repair mechanisms that the heart depends on.
