Sleeping poorly can increase heart health risks, warns expert from the Sleep Institute

About 30% of all deaths in the country are caused by cardiovascular diseases. Every year, 400,000 people die from these diseases, which affect around 14 million Brazilians, according to the Brazilian Society of Cardiology. In addition to having a balanced diet, practicing physical activity, moderating alcohol consumption, avoiding the intake of ultra-processed foods and not smoking, sleeping well is part of the measures to maintain heart health.

“Sleep is very important for the proper functioning of the cardiovascular system.”, declares physician Dalva Poyares, from the Sleep Institute.

Several cardiovascular functions, such as heart rate, blood pressure and vascular tone, are defined by the circadian rhythm, that is, the mechanism that keeps the organism functioning in a period of light and dark of 24 hours. Changes in this cycle can raise blood pressure, cholesterol and triglyceride levels, and insulin resistance, posing risks to the heart.

A study at the University of California, in the United States, pointed out a close relationship between sleep deprivation and a significant increase in blood pressure. The research was published in January 2023 in Psychosomatic Medicine, the journal of the American Society for Psychosomatic Medicine. The researchers evaluated cardiovascular function and brain connectivity in 66 adults after one night of normal sleep and one night of sleep deprivation. Another finding by the team was that sleep loss increased the risk of cardiovascular disease by impairing the brain’s control over vascular tone (degree of constriction of blood vessels).

Sleep and heart health

Last year, the American Heart Association3 (AHA) included a good sleep pattern among the 8 essential elements for heart health. The other 7 are: non-exposure to nicotine, physical exercise, a balanced diet and weight control and blood glucose, cholesterol and blood pressure levels. According to this association, sleeping well helps repair cells, tissues and blood vessels.

The AHA recommends that adults get between 7 and 9 hours of sleep a night. In Brazil, having this sleep duration is for few. A study4 carried out by researchers from the Federal University of São Paulo (Unifesp) and the Sleep Institute revealed that people from São Paulo sleep between 5h6min and 5h7min on average. The duration of sleep for São Paulo women is slightly longer: from 5h7min to 6 hours. The study involved 1,056 participants representing the population of the city of São Paulo. In addition to answering questionnaires, respondents used an actigraph (a small instrument worn on the wrist) to objectively assess sleep duration. Among the effects of insufficient sleep are daytime sleepiness, fatigue, poor concentration and mood swings.

sleep disorders

Not only insufficient sleep, but sleep disorders can also harm heart health. This is the case of obstructive sleep apnea, which is characterized by recurrent and intermittent episodes of airway collapse, which lead to the total or partial cessation of airflow during sleep, intermittently. This sleep disorder can reduce oxygen levels or increase the amount of carbon dioxide in the body, contributing to high blood pressure, which is a risk factor for the development of heart diseases such as coronary disease and heart failure.

“A more pronounced obstructive sleep apnea may, in the long term, favor the emergence of the atherosclerosis process, the accumulation of fat, cholesterol and other substances inside the arteries”,

says doctor Dalva Poyares.

Total obstruction of the arteries can lead to a myocardial infarction or stroke. People with this marked sleep disorder are also at increased risk for developing or maintaining cardiac arrhythmias.

how to sleep well

Here are some tips to improve your sleep pattern and have a healthier life:

• keep a routine – establish schedules for sleep, food, exercise, leisure, work and family activities.
• Avoid heavy foods and caffeinated drinks – have light meals up to 2 hours before bedtime. Do not drink coffee, energy drinks and black tea and other infusions that contain caffeine at night.
• away from screens – 1 hour before bed do not access cell phones, tablets or computers. The blue light emitted by these devices and interactivity impair sleep.
• slow down before bed – At least 1 hour before going to bed, do a relaxing activity: shower, read, listen to music, do meditation or any other activity that helps you slow down.
• Don’t take your stress into the bedroom. – the bedroom environment should be pleasant and comfortable to allow a good night’s sleep. Do not use the bed to study or work. Likewise, avoid situations that might trigger anger or sadness like arguments close to bedtime.
• Empty your mind before going to sleep – Concerns about commitments can impact your sleep. Be sure to write down your tasks in a diary, plan your schedules and set priorities. In this way, it is possible to “empty the mind” before going to sleep.

About the Sleep Institute

Instituto do Sono is a world reference center in research, diagnosis and treatment of sleep disorders. Founded in 1992 by Professor Sergio Tufik, it is currently formed by more than 100 collaborators, among them doctors of different specialties, technicians, psychologists, biologists, biomedical doctors, dentists, social workers, nurses, physiotherapists, physical educators and researchers. In addition to serving the population, it has a continuing education area that has already trained more than 4,000 health professionals.

Instituto do Sono is part of AFIP (Associação Fundo de Incentivo à Pesquisa), a private, non-profit and philanthropic institution, founded by health professionals, university professors and researchers for over 40 years. Its objective is to provide financial support for teaching activities, scientific research and medical care for the population.

*With advisory information

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