Insomnia can increase your risk of cardiovascular disease. Learn how insomnia affects your heart and ways to get a better night’s sleep.

Studies suggest that sleep may play a vital role in heart health, helping to heal and repair your heart and blood vessels.

Insomnia can increase the risk of cardiovascular concerns.

Keep reading to learn how insomnia affects heart health both directly and indirectly.

While you sleep, your body performs maintenance functions that help keep your vital organs and systems working.

Some of these functions include:

Whether or not you get enough sleep may also affect your insulin and blood sugar regulation, although more research is needed in these areas.

According to the CDC, adults who sleep fewer than 7 hours a night on average are more likely to report having health problems. Of these, some can increase your risk of heart disease.

Sleeping helps regulate hormones that control daytime hunger. Lack of sleep may lead to overeating. In addition, fatigue may make you less active.

Overeating and lack of activity can result in increased weight and insulin resistance, which raise the risk of diabetes and heart disease.

A 2018 review of studies on sleep deprivation and weight found that lack of sleep contributes to health outcomes that, in turn, are known to increase the risk for heart disease. These include:

  • weight gain
  • obesity
  • salt retention
  • increase in inflammatory markers
  • insulin resistance
  • high blood pressure

A 2018 study also found that insomnia is associated with short sleep duration and cardiovascular disease. However, more studies need to be done to determine causality.

Sleep conditions that can affect heart health include:

Chronic insomnia

Chronic insomnia is when you have trouble falling or staying asleep that lasts for at least 3 nights per week for at least 3 months.

Over time, chronic insomnia has been linked to high blood pressure and heart disease, according to the Centers for Disease Control and Prevention (CDC).

Obstructive sleep apnea

Obstructive sleep apnea is a condition in which blocked airways cause short pauses in breathing during sleep.

According to the CDC, lack of oxygen due to sleep apnea can increase the risk of high blood pressure, heart attack, and stroke.

Obstructive sleep apnea also increases the risk of developing heart failure and arrhythmias like atrial fibrillation.

Narcolepsy

Narcolepsy is a chronic sleep disorder where the brain struggles to control sleep and wake cycles, which leads to disrupted sleep and daytime sleepiness.

Narcolepsy and narcolepsy treatments may increase blood pressure and contribute to other risk factors linked to heart disease and cardiovascular events.

More research is needed to understand these associations, according to the American Heart Association (AHA).

Restless legs syndrome (RLS)

People with RLS have an overwhelming urge to move their legs, particularly at night, which can interfere with good sleep.

Research from 2021 suggests that RLS is associated with higher cardiovascular risk, especially when left untreated. More studies are needed to fully understand this effect.

Sleep is important to physical and mental health. Even in the short term, poor sleep can contribute to:

Insufficient sleep has been linked to the development of certain health concerns that increase the risk of heart disease, heart attack, and stroke, per the CDC. Some of these are:

  • type 2 diabetes
  • obesity
  • depression

According to the National Heart, Lung, and Blood Institute, chronic insomnia can raise the risk of developing other health conditions or making existing health conditions worse. These include:

  • anxiety
  • chronic pain
  • pregnancy complications
  • inflammation
  • dampened immune response

The CDC recommends most adults get at least 7 hours of sleep per night. The AHA says that a healthy diet, regular exercise, and stress management may promote the sleep you need to keep your heart healthy.

Sleep hygiene

Healthy sleep habits like these can get you on track for better sleep:

  • Make a sleep schedule where you aim for the same bedtime and wake-up time every day.
  • Avoid frequent naps and naps close to bedtime if you can.
  • Try to get some form of exercise during the day.
  • Avoid alcohol and caffeine.
  • Keep the bedroom cool, quiet, and comfortable.
  • Clear the bedroom of electronic devices that beep or glow.
  • Take an hour, if possible, to wind down before bedtime.

A 2020 survey found that eating within three hours of bedtime may disrupt sleep. However, more research is needed.

Cognitive behavioral therapy (CBT)

CBT is a short-term form of psychotherapy that can help you identify unhelpful thoughts and behaviors and learn more effective coping strategies. It may involve:

  • engaging in talk therapy
  • trying meditation or relaxation techniques
  • learning about good sleep habits
  • putting it all into practice

CBT can be performed by a doctor, therapist, or other mental health professional. After your first session, you’ll have a detailed plan for a set number of sessions to achieve your goals.

Medication

In some cases, a doctor might prescribe medication to treat insomnia along with sleep hygiene and CBT. Some medication categories approved by the Food and Drug Administration (FDA) include:

  • benzodiazepines
  • benzodiazepine receptor agonists
  • melatonin receptor agonists
  • specific antihistamine drugs
  • dual orexin receptor antagonists

Other medications — such as certain antidepressants, antipsychotics, and anti-anxiety medications — are sometimes prescribed off-label for insomnia.

Over-the-counter (OTC) medications and supplements

Some people try over-the-counter (OTC) medications and dietary supplements to improve sleep, including antihistamines such as diphenhydramine (Benadryl) and doxylamine (Unisom), as well as melatonin and magnesium.

Be sure to discuss any OTC medications with your doctor before starting.

According to the National Institutes of Health, research hasn’t proven melatonin to be effective in treating insomnia. Dietary supplements can also interfere with other medications.

And antihistamines (diphenhydramine and doxylamine) used chronically can be unsafe for some people and are associated with the development and progression of dementia in those over the age of 65.

All medications and supplements have side effects, and sleep aids can be habit-forming. Most are meant for short-term use. Both prescription and OTC options should be used with a doctor’s guidance.

Over time, insomnia can increase the risk of developing health conditions such as type 2 diabetes, obesity, depression, anxiety, and cardiovascular disease.

However, there are steps you can take to manage insomnia on your own. You can practice good sleep hygiene by going to sleep and waking up at the same time every day and avoiding alcohol and caffeine before bedtime.

If you are having trouble sleeping, it’s important to talk to your doctor. They can help you develop a plan to improve your sleep or prescribe medication if needed.