Experts suggest that reducing the risk of heart disease is not only about diet and exercise, but also about improving sleep habits.
Dr. Cynthia Kos, a heart failure specialist at Jersey Shore University Hospital in New Jersey, highlighted several common bedtime mistakes that can increase the risk of heart disease. She also shared practical ways to improve sleep routines.
According to Dr. Kos, sleep is a time when the body and mind recover, repair, and recharge. During sleep, the heart gets a chance to rest because the body slows down its active functions. At the same time, the parasympathetic nervous system becomes more active, helping the body relax. This leads to a decrease in heart rate and blood pressure, which reduces stress on the heart.
She explained that irregular sleep patterns can disturb metabolism and affect how the body manages sugar and appetite. This can increase the risk of obesity and type 2 diabetes, both of which are closely linked to heart disease.
Dr. Kos emphasized that maintaining a consistent sleep schedule is one of the most important steps for protecting heart health. She recommended developing a calming bedtime routine, such as taking a warm bath, reading, or listening to relaxing music. These habits signal the body that it is time to rest and help maintain a stable circadian rhythm. This internal body clock plays a key role in controlling heart rate, blood pressure, and overall cardiovascular function.
Research published in the journal Nutrients also supports this view. The study found that people with irregular sleep schedules tend to have higher body mass index (BMI) and lower levels of good cholesterol, which increases the risk of heart disease. Dr. Kos added that inconsistent sleep can prevent blood pressure from dropping naturally at night, which can lead to long-term strain on the arteries.
Another important habit to avoid is eating late at night. Studies, including research published in Nature Communications, show that people who eat late in the evening face a higher risk of heart disease and related conditions. Eating close to bedtime can disrupt digestion and negatively affect sleep quality.
Dr. Kos also advised avoiding alcohol, caffeine, sugary drinks, and spicy foods at least three hours before bedtime. Alcohol can interfere with REM sleep, which is important for regulating blood pressure. Caffeine stimulates the body and makes it harder to fall asleep, while spicy foods can raise body temperature and disturb sleep.
She also pointed out that an uncomfortable sleep environment can harm sleep quality. Factors such as poor bedding, high room temperature, and noise can prevent proper rest. Physical discomfort can increase cortisol levels, a stress hormone that raises heart rate and blood pressure. A cool, dark, and quiet bedroom helps create the right conditions for restful sleep.
Finally, Dr. Kos recommended reducing screen time before bed. Using phones or watching television late at night can interfere with the body’s ability to relax. Stressful content can trigger a fight-or-flight response, increasing heart rate and blood pressure. In addition, blue light from screens reduces melatonin production, making it harder to fall asleep.
She advised turning off screens and putting away devices at least one hour before bedtime to support better sleep and protect heart health.
