Broken sleep may harm your heart more than short sleep. Learn how interrupted sleep raises stress hormones, triggers inflammation, and increases risk of heart disease. Expert tips included.
Interrupted sleep may seem harmless, but recent expert insights reveal that broken sleep could be more damaging to your heart than simply sleeping fewer hours. Repeated night-time awakenings can disrupt the body’s restorative cycles, increase stress hormones, and trigger inflammation, all of which elevate the risk of long-term cardiovascular problems.
How Broken Sleep Affects Heart Health
Sleep is vital for maintaining heart health. During a full night of restful sleep, blood pressure drops, the heart rate slows, and the body undergoes essential repair processes. However, when sleep is frequently interrupted, the nervous system stays alert, and stress hormones like cortisol and adrenaline remain elevated. Over time, this strain can lead to hypertension, higher heart rate, and inflammation, which damage blood vessels and increase susceptibility to heart disease.
Dr. Bipeenchandra Bhamre, Consultant Cardiac Surgeon at Sir H. N. Reliance Foundation Hospital and Research Centre, Mumbai, explains, “Even if the total sleep duration seems sufficient, fragmented sleep prevents the body from reaching deep restorative phases. This ongoing stress on the heart can silently cause serious cardiac complications over the long term.”
Studies have shown that conditions like sleep apnea or insomnia, which disrupt sleep patterns, are strongly linked to heart-related issues such as arrhythmias, stroke, hypertension, and even heart failure.
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Common Causes of Broken Sleep
Frequent interruptions in sleep can be caused by:
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Stress and anxiety
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Poor sleep habits
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Excessive screen time before bed
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Late-night caffeine or alcohol consumption
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Medical issues such as acid reflux or sleep apnea
Signs of broken sleep may include morning headaches, daytime fatigue, irritability, mood swings, and difficulty concentrating.
Expert Tips to Improve Sleep and Protect Your Heart
Experts recommend the following steps to improve sleep quality:
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Stick to a consistent sleep schedule, even on weekends.
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Avoid caffeine and alcohol several hours before bedtime.
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Limit screen exposure in the evening.
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Practice relaxation techniques like meditation, deep breathing, or light yoga.
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Engage in calming bedtime routines such as warm showers, reading, or listening to soft music.
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Consult a doctor if you experience heavy snoring, gasping for air, or other signs of sleep disorders.
Prioritizing sleep is crucial for long-term heart health. As broken sleep quietly damages the heart over time—even more than short sleep—ensuring up to 8 hours of quality sleep each night is essential for preventing cardiovascular issues.
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