Yahoo Lifestyle The Nightly Habit Cardiologists Are Begging You to Never, Ever Do
When it comes to nightly routines, we all have our priorities. For me, it admittedly involves watching TikTok videos or Instagram reels. For others, it might mean reading, catching up on Real Housewives, saying a good night prayer or taking a hot shower.
Not all nightly habits are healthy, though: Recent studies have shown that the nightly glass of wine that was so popular for years may actually be really bad for you, but it's actually not the worst for your heart health. There's one nightly habit that cardiologists revealed you should absolutely avoid.
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The Nightly Habit Cardiologists Are Begging You to Never, Ever Do
According to a recent study, a consistent sleep routine can reduce your risk of heart disease and stroke—even if a patient is genetically predisposed to both.
Study author Xiaomin Zhang, MD, PhD, MPH, and his team observed more than 15,000 retired individuals in China. They had an average age of 66 and none had heart disease or cancer at the time the study started.
Five years later, patients who reported sleeping well consistently had a 16% lower risk of coronary heart disease and a 34% lower risk of stroke. Those benefits were even greater for those who didn't have a genetic predisposition to cardiovascular issues: Those patients had a 35% lower risk of coronary heart disease and a 52% lower risk of stroke.
Meanwhile, an inconsistent sleep routine can wreak havoc on your heart health. It messes with your circadian rhythm—the body’s internal clock—making quality sleep even more difficult to achieve.
Related: This Is the Most Important Habit To Have if You Want To Get 8 Hours of Sleep Tonight
How Sleep Routines Affect Heart Health
Irregular sleep can increase the risk of or worsen existing heart health conditions. Basically, this is because sleep affects various pieces of our cardiovascular health and overall health.
"Not getting enough sleep or lacking a regular sleep routine disrupts the body’s circadian rhythm, increasing stress hormone levels, blood pressure and resting heart rates, all of which strain the cardiovascular system," explains Dr. Sam Setareh, MD, MS, FACC, the director of clinical cardiology at Beverly Hills Cardiovascular.
Over time, that can increase your risk of hypertension (high blood pressure) and inflammation, he continues, which makes the heart work harder and may lead to long-term damage. It can also contribute to glucose dysregulation and rhythm stability.
"Specifically, people with inconsistent or poor-quality sleep may experience an elevated risk of atrial fibrillation (AF), a common and potentially dangerous irregular heart rhythm," Dr. Setareh says. AF can increase the risk of stroke and heart failure, he adds.
There's also a tie between obstructive sleep apnea (OSA) and cardiovascular impact, according to Dr. Setareh.
OSA is a common sleep-related breathing disorder in which people repeatedly stop and start breathing while they sleep. It can present as snoring, waking up in the middle of night gasping for air or excessive daytime sleepiness, to name a few symptoms.
"OSA significantly impacts heart health as these interruptions cause fluctuations in oxygen levels, increase blood pressure and elevate stress hormones—all of which put a considerable strain on the heart," Dr. Setareh says.
When left untreated, he continues, individuals have a notably higher risk of hypertension, arrhythmias, heart failure and even sudden cardiac events.
The good news, however, is that treatment is available. Dr. Setareh suggests CPAP therapy (a mask that provides oxygen while you sleep, essentially) to reduce the risks and improve heart function overall.
"Maintaining a regular, restful sleep pattern is essential for cardiovascular health," Dr. Setareh says. "Sleep directly impacts heart rate, blood pressure, inflammation and metabolic function, making it a cornerstone of heart health management."
How to Get Better Sleep to Improve Heart Health
If you need to adjust your sleep schedule, the Sleep Foundation recommends having a set wake-up time, prioritizing sleep, making gradual adjustments if needed and not overdoing naps.
Other ways to get a better night's sleep include:
Taking a warm bath or shower an hour or so before bedtime
Keeping your bedroom dark and cool
Avoiding screens for at least an hour before bedtime
Not watching TV or using your phone in bed
Using blackout curtains or a sleep mask
Maintaining "white noise" if you live in a loud area
Avoiding caffeine
Not drinking anything within two hours before bedtime
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Sources
Dr. Sam Setareh, MD, MS, FACC, a cardiologist
Mastering Sleep Hygiene: Your Path to Quality Sleep, Sleep Foundation
Obstructive sleep apnea, Mayo Clinic
Diao T, Liu K, Lyu J, et al. Changes in sleep patterns, genetic susceptibility, and incident cardiovascular disease in China. JAMA Network Open.
