Dealing with sleepless nights can be more than just a nuisance; it can harm your heart health. While many may focus on diet and exercise, sleep is often overlooked. However, new research is showing that just a short duration of sleep deprivation may cause bodily changes that increase someone’s risk for heart disease. Let’s explore the findings of a new study demonstrating the effects of just three nights of poor sleep on heart health.
Impact of Sleep Deprivation on Cardiovascular Health
Recently, researchers at Uppsala University published a fascinating paper examining the effects of short-term sleep deprivation on cardiovascular health. In this controlled study, 16 healthy young men slept in two different ways throughout three nights: one group got normal sleep (about 8.5 hours), and the other group got less sleep (about 4.25 hours), with blood samples collected during both periods. Results showed that a short duration of insufficient sleep was associated with higher blood concentrations of inflammatory proteins linked with cardiovascular disease [1].
Key Takeaways: Biomarkers & Inflammation
After three nights of sleep deprivation, the study found significant increases in 16 proteins associated with cardiovascular disease. These proteins included stress-related interleukins and chemokines, which indicate an inflammatory response [1]. Notably, while exercise increased beneficial proteins such as IL-6 (interleukin-6) and BDNF (Brain-derived neurotrophic factor), it couldn’t fully counteract the unfavorable effects of sleep deprivation [2].
Beyond the Heart: Cognitive Implications
Sleep deprivation affects not just the heart but also the brain. Other studies have shown that even a single night of poor sleep can increase levels of tau proteins in the blood, indicators associated with Alzheimer’s disease [3].
What can you do about it?
Putting all of this together, it is possible to limit or eliminate the risk of chronic sleep deprivation and its consequences. Here are a few practical sleep hygiene measures you can take:
– Maintain a consistent sleep schedule: Go to bed and get up at the same time every single day.
– Create a cool & comfortable environment: Keep your bedroom dark, quiet, and cool.
– Limit screen time: Avoid using electronic devices at least 1 hour before bedtime.
– Avoid stimulants: Try not to consume any beverages such as caffeine or alcohol in the evening.
– Incorporate relaxation techniques: Start practicing relaxation techniques such as meditation, yoga, or gentle stretching before bedtime. It will not only improve sleep quality but also give an energetic morning [4].
Conclusion
This study reinforces an important health message. Even a short period of lost and inadequate sleep can have significant implications for heart and brain health. Quality of sleep is about much more than simply feeling rested, but is an integral part of our overall health & wellness.
FAQs
Q: Will exercise counteract sleeping poorly?
A: Exercise is good for many health reasons, but it does not erase the adverse impact of chronic sleep deprivation on heart health.
Q: How quickly can not sleeping affect heart health?
A: Changes in inflammatory biomarkers may appear after three nights of inadequate sleep.
Q: Is it dangerous to skip sleep once in a while?
A: Even short amounts of sleep deprivation can seriously impact both heart and brain function, demonstrating the value of good sleep quality.
Q: Are there populations that are more susceptible to the effects of sleep deprivation?
A: Yes, shift workers, the elderly, and individuals with prior heart conditions may be more susceptible to the effects of sleep deprivation.
Q: How many hours of no sleep is considered sleep deprivation?
A: Sleep deprivation can start with only 24 hours of no sleep. As you stay awake longer, the symptoms become more severe and intolerable, impairing your physical and cognitive functions.
Q: Is sleeping one night for 5 hours enough?
The general recommendation is 7 to 9 hours of sleep a night to protect health. Sleeping less than 7 hours a night is likely to affect daytime functioning and put you at risk for health conditions.
Q: Can recovering sleep during the weekend help reverse the effects of sleep deprivation during the week?
A: In all likelihood, recovering sleep on weekends will help but will not entirely reverse the negative effects of consistent sleep deprivation during the week. While everyone should strive for good heart health by maintaining a regular sleep cycle during the week, getting extra sleep on the weekends might offer some benefit.
(The article is written by Deepa Sarkar, Medical Writer and reviewed by Monalisa Deka, Senior Health Content Editor)
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References
1. Lack of sleep can increase the risk of cardiovascular disease [Internet]. Www.uu.se. [cited 2025 May 30]. Available from: https://www.uu.se/en/press/press-releases/2025/2025-05-08-lack-of-sleep-can-increase-the-risk-of-cardiovascular-disease
2. Brandão LEM, Zhang L, Grip A, Hong M-G, Kåks E, Benfeitas R, et al. The overlooked trio: sleep duration, sampling time and physical exercise alter levels of olink-assessed blood biomarkers of cardiovascular risk. Biomark Res [Internet]. 2025;13(1):67. Available from: http://dx.doi.org/10.1186/s40364-025-00776-0
3. Sleep deprivation increases Alzheimer’s protein [Internet]. National Institutes of Health (NIH). 2018 [cited 2025 May 30]. Available from: https://www.nih.gov/news-events/nih-research-matters/sleep-deprivation-increases-alzheimers-protein
4. CDC. About [Internet]. Sleep. 2025 [cited 2025 May 30]. Available from: https://www.cdc.gov/sleep/about/index.html