Sleep deprived: Lack of sleep can trigger inflammation, increase heart disease risk

Health risks of poor sleep: The heart and immune system react rapidly to poor sleep, raising the chances of heart-related illness (Image: Canva)

Do you often stay up late into the night, struggling to switch off? Know that even a few nights of poor sleep can trigger biological changes that increase heart disease risk. A new study suggests that just three nights of poor sleep can increase inflammation linked to heart disease, even in young, healthy adults. The findings show how crucial good sleep is for heart health and challenge previous beliefs that only older adults face such risks.

A bad night’s sleep leaves you feeling groggy and irritable, but recent research from Uppsala University in Sweden shows the impact might be far more serious than a simple headache or mood dip. Just three nights of limited sleep, roughly four hours a night, can trigger inflammation markers in the body associated with heart disease. These effects may also appear in young, healthy men, and not just older adults traditionally considered at risk.

The study monitored 16 young men with regular sleep patterns, in a strictly controlled lab environment. Participants experienced two phases: three nights of full, restful sleep, and three nights limited to only four hours’ sleep.

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Blood tests taken before and after exercise revealed a surge in proteins linked to cardiovascular problems during the sleep-restricted phase. This suggests that the heart and immune system react rapidly to poor sleep, raising the chances of heart-related illness earlier than previously thought.

The new research shows that inflammation, the body’s natural response to injury or infection, ramps up alarmingly fast even in young, healthy people who don’t typically show such symptoms. Increased inflammation causes the blood vessels to stiffen and narrow, making it harder for the heart to pump blood effectively. Slowly, this can lead to dangerous conditions like coronary artery disease or heart failure.

Additionally, as per the researchers, levels of certain inflammatory proteins went up after a lack of sleep. They tested the blood of the participants and looked at about 90 different proteins. They found that many of the ones linked to inflammation were higher when people didn’t get enough sleep. A lot of these proteins are already known to raise the risk of heart problems like heart failure and coronary artery disease.

Even the way the body responds to exercise changes when people are sleep deprived, showing that lack of rest may affect the cardiovascular system’s resilience.

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Here are some effective tips that may help you sleep better:

• Prioritise consistent, quality sleep: Aim for 7–9 hours of uninterrupted sleep each night and keep a regular sleep schedule. A calming bedtime routine helps your body relax and prepare for rest.

• Optimise your sleep environment: Keep your bedroom cool, dark, and quiet. Use blackout curtains or white noise if needed, and avoid screens at least an hour before bedtime to improve melatonin production.

• Manage stress levels: Practice relaxation techniques like deep breathing or mindfulness meditation to reduce stress and inflammation, which supports better sleep and heart health.

• Add anti-inflammatory foods: Eat foods rich in omega-3s, fruits, vegetables, and whole grains, while limiting processed foods and sugars to help lower inflammation.

• Stay physically active: Engage in moderate exercise regularly to improve heart health and sleep quality, but avoid intense workouts close to bedtime.

• Limit caffeine and alcohol intake: Avoid caffeine after mid-afternoon and moderate alcohol consumption, as both can disrupt sleep and increase inflammation.

• Hydrate and avoid smoking: Stay hydrated and quit smoking to reduce inflammation, improve sleep, and protect your cardiovascular system.

• Monitor sleep and seek help if needed: If sleep problems persist, track your sleep patterns and consult a doctor to address possible underlying conditions.