Impact on Cardiovascular Health: Insufficient Physical Activity May Not Compensate for Poor Sleep Quality
Short-Term Sleep Deprivation May Increase Cardiovascular Risk
Uppsala University researchers have found that a mere three nights of poor sleep can negatively impact heart health. In a study conducted on 16 young, healthy male participants, sleep restriction led to an increase in biomarkers associated with inflammation and heart disease [1].
These participants underwent two sessions in a sleep lab, one involving normal sleep of roughly eight and a half hours, and another with restricted sleep averaging four and a quarter hours for three consecutive nights [1][2][3]. Blood samples were collected before and after high-intensity exercise sessions and in the morning and evening during each session.
The study focused on 88 specific proteins linked to cardiovascular disease, including leptin, lipoprotein lipase, and galectin-9. After reviewing the gathered data, the researchers observed changes in participants' biomarkers following short-term sleep restriction [3].
These changes included an elevation of proteins associated with an increased risk of cardiovascular disease. Exercise did not fully offset the harm caused by sleep restriction, as exercise did impact certain protein levels but could not completely cancel out the negative effects [3].
Cheng-Han Chen, an interventional cardiologist, noted that poor sleep can affect numerous health factors, such as cardiovascular health, endocrine function, and immune system functioning [5]. To improve sleep quality and reduce the risk of activating harmful proteins, Chen recommended adhering to a consistent sleep schedule and bedtime routine and practicing good sleep hygiene, including avoiding caffeine, alcohol, electronic devices before bedtime, long daytime naps, and following a healthy diet [5].
Harneet Walia, another medical professional, praised the study's robust methods and noted that the findings add to the growing body of literature suggesting that sleep duration directly impacts cardiovascular health [5]. She recommended creating a relaxing bedtime routine to ensure the best chances for a good night's sleep.
The study emphasizes the immediate and significant cardiovascular risks associated with short-term sleep deprivation, even in young, healthy individuals [1]. Further research is needed to determine the impacts that short-term sleep restriction can have on older adults and women.
- Short-term sleep deprivation may increase an individual's risk of other heart diseases and cardiovascular disease due to the elevation of proteins associated with these risks.
- Poor sleep can impact various health factors beyond cardiovascular health, including endocrine function and immune system functioning.
- To reduce the risk of activating harmful proteins and improving sleep quality, adhering to a consistent sleep schedule, maintaining a healthy diet, and practicing good sleep hygiene, such as avoiding caffeine, alcohol, and electronic devices before bedtime, is recommended.
- Exercise does not fully offset the harm caused by sleep restriction on cardiovascular health, as it can only impact certain protein levels but cannot completely cancel out the negative effects.
- The study's methods were robust, and the findings add to the growing body of literature that suggests sleep duration directly impacts an individual's cardiovascular health and mental health.
- Further research is needed to determine the impacts that short-term sleep restriction can have on older adults and women, as well as on various medical-conditions and health-and-wellness aspects related to sleep.
