Talking about your sleep problems with your healthcare team can help you find out if you should visit a sleep clinic to learn if you have a sleep disorder. Donate now.

Jump to Recognizing sleep problems How to get a better sleep Talk with your healthcare team. Over time, it can: Increase your risk of high blood pressure, diabetes and coronary artery disease Increase your risk of heart attack, stroke and death from cardiovascular disease Change the hormones that control your eating behaviour, possibly causing you to gain weight Increase tiredness: This makes you too tired to make healthy lifestyle changes, and causes unhealthy lifestyle choices.

It makes you less able to cope well with the normal challenges of life Increase stress, anxiety and depression. Recognizing sleep problems Many things can make you unable to get enough sleep. Learn about sleep problems at sleepfoundation.

Sleep hygiene: How to get a better sleep Set up a sleep schedule Plan to sleep seven to nine hours every night. Have a regular bedtime and get up at the same time every day.

If you have trouble sleeping at night, do not make up for it with naps or sleeping in. Control your sleep environment Keep your bedroom dark and silent. Make sure that the temperature, bed and bedding sheets and blankets are comfortable. Use your bedroom only for sleep and sex no work, TV or video games.

Set up a sleep routine the things you do every night to get ready for bed. Have a calming routine before you go to bed. Do things that relax you at least one hour before bedtime, outside of your bedroom.

These may be meditation, relaxation, yoga, reading or a calm conversation. Find Doctors Services Locations. Medical Professionals. Research Community.

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I Accept. The Science of Health. Why Sleep Is Essential for Heart Health February 28, Share Facebook Twitter Pinterest LinkedIn Email Print. Good Sleep and Heart Health The relationship between sleep and heart health goes both ways. How to Improve Sleep The AHA recommends that adults get between 7 and 9 hours of sleep every night to maintain optimal cardiovascular health.

Keep the room as dark as possible. Turn off the TV and leave devices in another room. View or Download Fact Sheet English PDF Spanish PDF. Home Healthy Living Healthy Lifestyle Life's Essential 8 How to Get Healthy Sleep Fact Sheet. Poor sleep may put you at higher risk for: Cardiovascular disease Cognitive decline and dementia Depression High blood pressure, blood sugar and cholesterol Obesity Learn the Benefits of Sleep Healing and repair of cells, tissues and blood vessels Stronger immune system Improved mood and energy Better brain function including alertness decision-making, focus, learning, memory, reasoning and problem-solving Less risk of chronic disease Tips For Success Clean up your sleep hygiene.

Move it. Charge your device as far away from your bed as possible. Added bonus? The distance may help you feel less overwhelmed in general.

In fact, cardiac patients have insomnia rates two to three times higher than the general population. A recent diagnosis of cardiovascular disease or a recent heart attack can lead to anxiety, depression, worry and related stresses that can keep a person awake.

Some people fear that, if they go to sleep, they might not wake up. Others perceive a heart event as a death sentence and worry about the well-being of their family if they die.

Heenan said. The good news is there are effective ways to deal with insomnia. Tulloch notes the Canadian Association of Cardiac Rehabilitation guidelines suggest all cardiac patients be screened and assessed for sleep problems. Assessments can identify the cause of sleep disturbances, be it sleep apnea, issues relating to poor sleep habits, worry or other causes.

Download a print friendly version pdf. To give people with sleep issues practical information they can use themselves, Drs. A video that explores sleep-related issues and solutions for better sleep, will be available online through the Heart Institute later this spring.

At the Ottawa Heart Institute, all cardiac patients will soon be screened for sleep problems, and those who need it can participate in the Heart Healthy Sleep Group. This is a six-week program that uses cognitive behaviour therapy CBT for insomnia to address both emotional and behavioural factors that contribute to restless nights.

A big part of improving sleep patterns is changing the routines we have around bed time, as well as learning methods to control thoughts that cause us anxiety or worry.

It has the advantage of being an alternative to adding sleeping pills to your medication arsenal. CBT for insomnia is known to help people fall sleep faster, experience better sleep quality and even get more total sleep time per night. Skip to main content View sitemap.

You are here Home » February The authors conclude more research is needed to understand how insufficient sleep contributes to atherosclerosis , a hardening or narrowing of the arteries that can increase the risk for a heart attack or stroke.

However, in the meantime, they recommend that getting consistent sleep each night may help offset these risks. The study was partially supported by NHLBI and the National Center for Advancing Translational Sciences.

NHLBI IN THE PRESS. Irregular sleep patterns linked with heart disease risks. March 01, Media Coverage March 01, Fox News. Irregular sleep could put you in the danger zone for heart disease, says study. Irregular bedtimes may harm your heart, study finds.

February 27, Verywell Health. Consistent sleep is essential for heart health, just like diet and exercise. February 24, Irregular sleep tied to increased heart disease risk. February 23, Irregular sleep tied to markers of atherosclerosis.

February 20, Irregular sleeping habits may increase risk of atherosclerosis in older adults. Bad sleep can raise heart risks for seniors.