This common daily sleep mistake is harming your heart – Check if you do it

How an unstable sleep schedule affects health

Disrupts circadian rhythm

The American Heart Journal states that almost every organ in the body follows a circadian rhythm. This internal 24-hour clock regulates daily functions such as body temperature, hormone release, and sleep.

Circadian health refers to how well the body’s internal clock system functions and how aligned it is with the natural day-night cycle.

However, these rhythms can be easily disrupted by various factors such as late-night light exposure, traveling across time zones, or caring for a small child in the middle of the night.

An unstable sleep schedule disrupts the body’s main clock, or circadian rhythm, which regulates vital functions such as heart rate and blood pressure.

Blood pressure issues

Blood pressure also follows a circadian rhythm — it is usually highest in the morning and lowest during sleep.

When the sleep schedule is unstable, it can disrupt the natural nighttime drop in blood pressure, leading to higher average blood pressure.

The nighttime drop in blood pressure is a natural part of the body’s circadian rhythm.

Metabolism is disrupted

On days when a person does not get enough sleep, people are more likely to reach for high-calorie drinks or treats to boost energy.

Poor sleep can also affect adherence to heart-healthy habits — it becomes harder to make healthy food choices and exercise regularly when you are tired.

Irregular sleep can disrupt the body’s metabolism, affecting how it processes sugar and regulates appetite.

Promotes inflammation

A study published in JACC Journals showed that irregular sleep may contribute to chronic inflammation — a key factor in the development of atherosclerosis, or plaque buildup in the arteries.

Lack of sleep disrupts hormonal balance, increases inflammation, and worsens glucose metabolism, which can strain the cardiovascular system and contribute to disease development.

How to improve sleep

Sleep schedule. Stick to a sleep schedule you can follow consistently every night, even on weekends.

Alarm. Set an alarm not only to wake up in the morning, but also in the evening to remind you it is time to sleep.

Regular exercise. Exercise during the day to support heart health and improve sleep.

Avoid caffeine. Set a time when you stop consuming caffeine. Its effects can last up to six hours, although this varies by person. Know your personal limit to prevent sleep disruption.

Limit alcohol. Although alcohol may initially cause drowsiness, it can disrupt sleep patterns and make sleep more fragmented, ultimately increasing strain on the heart.

Turn off gadgets. Screen use before bed emits blue light, which suppresses melatonin production and interferes with the body’s ability to fall asleep and stay asleep longer. Put away computers, tablets, and phones, and turn off the TV at least 30 minutes before bedtime.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.