In recent years, there has been evidence that insufficient sleep can contribute to cardiovascular disease. Cardiovascular disease (CVD) refers to a group of disorders that affects the heart and blood vessels.

These disorders include coronary heart disease, stroke, and peripheral arterial disease.

What are the risk factors for CVD?

There are several risk factors for CVD, including:.

Smoking
High blood pressure
High cholesterol
Diabetes
Family history of CVD
Obesity or being overweight
Lack of physical activity

Recent research has shown that insufficient sleep can also contribute to the development of CVD.

What is insufficient sleep?

Insufficient sleep is defined as getting less than seven hours of sleep a night on a regular basis. Most adults need between seven and nine hours of sleep each night to feel fully rested and alert.

How does insufficient sleep contribute to CVD?

There are several ways that insufficient sleep can contribute to CVD:.

Increased inflammation: Lack of sleep can cause the body to produce more cytokines, which are proteins produced by the immune system that promote inflammation. Inflammation is a factor in the development of CVD.
Increased blood pressure: When you are asleep, your blood pressure drops. If you don’t get enough sleep, your blood pressure may not drop as much as it should. Over time, this can lead to high blood pressure, which is a risk factor for CVD.
Increased risk of heart attack and stroke: Studies have shown that people who get less than six hours of sleep a night are at higher risk for heart attack and stroke.
Imbalanced hormones: Lack of sleep can cause imbalances in the hormones that regulate appetite, metabolism, and insulin production. These hormone imbalances can lead to obesity, which is a risk factor for CVD.

What can you do to reduce your risk of CVD?

There are several things you can do to reduce your risk of CVD:.

Get enough sleep: Aim for seven to nine hours of sleep a night on a regular basis.
Exercise regularly: Aim for at least 30 minutes of exercise a day on most days of the week.
Eat a healthy diet: Eat plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats.
Maintain a healthy weight: If you are overweight or obese, losing even a small amount of weight can reduce your risk of CVD.
Quit smoking: Smoking is a major risk factor for CVD. If you smoke, talk to your doctor about strategies to quit.
Manage stress: Stress can contribute to high blood pressure and other risk factors for CVD. Find ways to manage stress, such as yoga, meditation, or deep breathing exercises.