Courtesy of Univera Healthcare

Sleep is one of the most powerful and restorative tools for maintaining a healthy heart, yet it is often overlooked. In a world where long workdays, constant screen time, and busy schedules are common, getting consistent, high-quality sleep is becoming more difficult for many. Health experts say the effects of poor sleep go far beyond feeling tired. Lack of restorative rest can directly and permanently affect cardiovascular health. 

The United States ranks as one of the most sleep-deprived countries in the world. According to the Centers for Disease Control and Prevention, only one in three adults gets the recommended minimum of seven hours of sleep each night. In New York State, nearly 40% of adults report they do not get enough sleep, which increases their risk of serious health problems.

“Many people don’t realize the vital role sleep plays in how well the heart functions,” says Lorna Fitzpatrick, MD, vice president of medical affairs for Univera Healthcare. “When we miss out on quality rest, the cardiovascular system works harder than it should. Over time, that can increase the risk of high blood pressure, heart disease, and other serious conditions.” 

 Why Sleep Matters for Your Heart 

People who consistently sleep less than seven hours a night face a higher risk of cardiovascular disease. Sleep quality is just as important as sleep duration. Interrupted or light sleep prevents the body from reaching the deeper stages that support healing and recovery. Sleep happens in three stages — light sleep, deep sleep, and rapid eye movement (REM) sleep. Deep sleep and REM sleep each account for about a quarter of a typical night’s sleep. Deep sleep is particularly important because it’s when heart rate and blood pressure hit their lowest points, allowing the cardiovascular system to rest, repair itself, and regulate vital hormones. 

 “Deep sleep is the heart’s reset window,” says Fitzpatrick. “It provides time for the cardiovascular system to relax so the body can maintain healthy blood pressure and strong immune function.”

Poor Sleep and Heart Risk

Poor or irregular sleep can raise the risk of high blood pressure, arrhythmia, stroke, and other heart-related issues. One of the most common causes is sleep apnea. This underdiagnosed condition leads to repeated stops and starts in breathing during sleep. Symptoms of sleep apnea may include loud snoring, gasping for air at night, morning headaches, daytime fatigue, and difficulty concentrating.

What You Can Do

“Investing in sleep is one of the most important choices we can make for our health,” says Fitzpatrick. “Better sleep can improve mood, focus, and energy. It also supports long-term heart health.” Fitzpatrick advises anyone showing signs of sleep apnea to talk to their primary care provider. “Sleep is not a luxury,” she says. “It is the foundation for living well and protecting your heart.”