Why broken sleep may harm your heart more than no sleep, explains expert

Sleep plays a vital role in keeping your heart healthy, but many people underestimate how important it truly is. Experts say that broken or interrupted sleep can actually be worse for your heart than getting fewer hours of sleep. Even if you think you are resting enough, waking up several times during the night prevents your body from getting the deep recovery it needs. Over time, this puts extra stress on your heart and increases the risk of high blood pressure, stroke, and other heart-related problems.

Dr Bipeenchandra Bhamre, Consultant Cardiac Surgeon at Sir H. N. Reliance Foundation Hospital and Research Centre, Mumbai, explains that sleep is when your heart and body repair themselves. “During sleep, blood pressure drops, the heart slows down, and the body relaxes,” he says. “But when that rest is interrupted, your nervous system stays alert, keeping stress hormones like cortisol and adrenaline high. This can lead to long-term harm to your blood vessels and heart.”

Why broken sleep hurts your heart

Even if you sleep for seven to eight hours, what truly matters is the quality of that sleep. Broken or fragmented sleep prevents your body from entering deep sleep cycles—especially the restorative stages when tissue repair and hormone regulation take place. Without these phases, your body stays in a constant state of alertness, similar to mild stress.

When this happens, your blood pressure stays elevated instead of dropping at night. Over time, this increases strain on the arteries and weakens the heart. Continuous high levels of stress hormones like cortisol can also trigger inflammation in the body, which is a known risk factor for heart attacks and strokes.

People with conditions like sleep apnea or insomnia, which cause frequent awakenings during the night, are especially at risk. Studies have shown that these individuals are more likely to develop high blood pressure, irregular heart rhythms (arrhythmias), and even heart failure. Sleep apnea, in particular, causes breathing interruptions during sleep, lowering oxygen levels and forcing the heart to work harder.

Dr Bhamre adds that lifestyle choices such as late-night work, caffeine intake, alcohol consumption, and excessive use of digital screens can make sleep quality worse. “Even if you’re getting the recommended number of hours, it’s not the same as restful, uninterrupted sleep,” he warns.

Simple ways to improve your sleep quality

If you often wake up tired, irritable, or with a headache, your sleep may not be as healthy as you think. Recognising the signs of poor sleep and taking early action can protect your heart from serious harm.

The most common causes of broken sleep include:

• Stress and anxiety

• Too much caffeine or alcohol before bed

• Late-night screen exposure

• Poor sleep environment (noise or bright light)

• Health problems like acid reflux, asthma, or sleep apnea

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Experts recommend following a structured sleep routine—try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your internal body clock.

Avoid drinking coffee, tea, or alcohol at least four hours before bedtime. The caffeine and alcohol in these beverages can keep your brain active and delay deep sleep. Reducing screen time is equally important; the blue light from phones and laptops stops the release of melatonin, the hormone that makes you sleepy.

Before bedtime, focus on calming activities. You can:

• Take a warm shower

• Read a light book

• Listen to soothing music

• Try meditation or deep breathing exercises

These relaxation techniques help lower heart rate and signal your body that it’s time to rest. Creating a dark, cool, and quiet environment also supports better sleep.

If you snore loudly, wake up gasping for air, or feel excessively sleepy during the day, you may have sleep apnea. In such cases, consulting a doctor or sleep specialist is essential. Early treatment can improve oxygen flow during sleep and reduce pressure on your heart.

Sleep well to protect your heart

Getting enough sleep is not a luxury—it’s a necessity for a healthy heart. Experts recommend around 7–8 hours of continuous sleep each night. Short or interrupted sleep affects not only your heart but also your metabolism, mood, and immune system.

When you sleep well, your blood pressure stays in check, your heart beats at a healthy rhythm, and your body can repair itself properly. On the other hand, poor sleep increases the risk of hypertension, diabetes, obesity, and even heart failure.

Dr Bhamre advises, “Prioritise your sleep just as you prioritise diet and exercise. It’s not about sleeping longer—it’s about sleeping better.”

In today’s fast-paced world, it can be tempting to sacrifice rest for work or entertainment. But ignoring your body’s need for sleep can silently damage your heart over time. Broken sleep keeps your stress levels high and your blood vessels inflamed, setting the stage for future health problems.

So, the next time you find yourself waking up repeatedly at night or staying up late scrolling on your phone, remember—your heart needs rest, too. Restoring a healthy sleep pattern is one of the simplest yet most powerful ways to keep your heart strong for life.