A new study suggests that catching up on sleep over the weekend could reduce the risk of heart disease by 20%. Sleep deprivation, often defined as getting less than 7 hours of sleep per night, can lead to a variety of health problems that increase the risk of cardiovascular issues. Compensatory sleep may not be a sustainable plan for individuals who regularly experience sleep deprivation. The study, conducted by researchers from the State Key Laboratory of Infectious Disease in China, used data from over 90,000 participants in the UK Biobank project to create cohorts based on the amount of sleep individuals received. The study found that those with the most compensatory amounts of sleep were 19% less likely to develop heart disease compared to those with the least amount of sleep.
According to the Centers for Disease Control and Prevention (CDC), adults should aim to get at least 7 hours of sleep per night to maintain good health. However, one in three adults does not meet this recommendation. Sleep deprivation can negatively impact a person’s immune system, well-being, and ability to focus on daily tasks. Rigved Tadwalkar, MD, a board-certified consultative cardiologist at Providence Saint John’s Health Center, emphasized the importance of prioritizing sleep for heart health. He was surprised by the findings of the study, which demonstrated the body’s ability to recover and function better even after periods of sleep deprivation. Tadwalkar highlighted the connection between sleep and heart health and encouraged individuals to adjust their weekend schedules to prioritize sleep.
Melanie Murphy Richter, MS, RDN, a registered dietitian nutritionist, noted that while compensatory sleep, as suggested by the study, can be helpful in the short term, it is not the best approach for optimal mental and physical health. Consistent lack of sleep can lead to the buildup of stress hormones, metabolic imbalances, and increased inflammation, contributing to health issues such as obesity, diabetes, and heart disease. Richter emphasized the importance of maintaining a regular sleep schedule and prioritizing sleep quality as well as quantity to avoid serious health consequences. She recommended viewing sleep as the foundation that supports overall health practices, such as nutrition and exercise, rather than relying on catch-up sleep.
Sleep plays a vital role in maintaining heart health, as it allows heart vessels to heal and repair while influencing processes that regulate blood pressure, sugar levels, and inflammation. Insufficient sleep can increase the risk of cardiovascular disease by disrupting the body’s natural circadian rhythm and affecting hormone production that regulates blood sugar levels. Sleep deprivation can also elevate stress hormones like cortisol, contributing to heart problems. Catching up on sleep can help lower stress hormone levels, normalize blood pressure and heart rate, and support a healthy immune system. Richter emphasized the importance of nighttime sleep for restoring essential bodily functions like tissue repair, memory consolidation, and hormone regulation, suggesting that consistent blocks of sleep are essential for overall well-being.
In addition to focusing on sleep, nutrition can also play a crucial role in establishing consistent sleep patterns. Hydration, herbs, and adaptogens like chamomile, valerian root, passionflower, and ashwagandha are considered beneficial supplements for promoting better sleep. Melatonin supplements can help with jet lag or shift work, but it is essential to consult a doctor for proper dosage and timing. Magnesium, found in whole-food sources like leafy greens, nuts, and seeds, can support relaxation by calming the nervous system. Richter advised individuals to consider the impact of nutrition on sleep quality and to incorporate these sleep-supportive nutrients into their diets for better overall health and sustainable sleep patterns.
