The heart & sleep

The heart is the engine of our body and ensures our health and performance every day. When we sleep, our cardiovascular system also rests. But what happens to our heart when we sleep too little or poorly? Here you'll learn how sleep disorders harm the heart and the true importance of good sleep for heart health.

Table of contents

1. Our heart & sleep
2. How sleep disorders harm the heart
3. Sleep better with and for a healthy heart

1. Our heart & sleep

The heart is the engine of our body and fundamental to our vital functions. The heart is a muscle about the size of a fist and, together with the blood vessels, forms the vital cardiovascular system. Its central function is to regulate blood circulation and pump up to 10,000 liters of blood through the blood vessels to all parts of our body every day. To function at all, our organs, muscles, and body cells require oxygen above all else. The heart drives blood flow through constant contraction—i.e., muscle tensing and relaxation—and thus controls the important delivery, removal, and onward transport of oxygen and other nutrients to all parts of the body.

This central function makes a strong heart a fundamental prerequisite for our health and performance. Diseases of the cardiovascular system, on the other hand, pose an enormous health risk and are the most common cause of death in Germany.

Just like the brain, the heart never sleeps. At rest and with low physical activity, it beats an average of 60 to 80 times per minute (resting heart rate). At night, when we lie quietly in bed and sleep, our physical activity drops to a minimum, and our brain is also significantly less stressed than during the day. This also reduces heart activity; the heart rate drops by another 10 beats per minute during sleep, and blood pressure drops.

This allows the constantly active heart muscle to recover from the stresses of the day and recharge its energy stores. Sufficient sleep is therefore also good for the heart. But what happens to our heart if, on the contrary, we don't get enough sleep or if our nightly rest period is disturbed?

2. How sleep disorders harm the heart

Around a third of all adults regularly suffer from Difficulty falling asleep or staying asleepNormal heart function plays a key role in ensuring that all parts of the body are adequately supplied with oxygen and urgently needed nutrients via the blood, even during sleep, allowing us to sleep well and restfully. At the same time, the heart also recovers during sleep. Sleep disorders and particularly persistent lack of sleep can therefore also harm heart health and increase the risk of cardiovascular diseases.

Sleep duration: lack of sleep/too much sleep

The optimal Sleep duration is usually between seven and eight hours per night, but already every second German regularly sleeps less than six hours a day. Just two nights of insufficient sleep noticeably impair our health, but especially chronic lack of sleepl can lead to overstrain of the cardiovascular system and cause immense damage to the heart.Scientific studies show that the risk of a heart attack, stroke or other cardiovascular disease more than doubles in people who regularly sleep less than five hours!

Too little sleep puts stress on the body, resulting in an increased release of stress hormones (e.g., cortisol or adrenaline) and increased nervous activity, causing the heart to beat faster and blood pressure to rise. If our blood pressure is too high, the heart has to pump against greater resistance in the blood vessels. Due to the increased strain and increased pressure, the heart muscle and blood vessels lose elasticity, and the arteries narrow, further reducing our heart's performance and impeding the transport of nutrients in the bloodstream.

But not only too little, but also too much sleep Studies have shown that excessive sleep has a negative impact on the cardiovascular system. Those who sleep more than nine hours a day have a 33% higher risk of developing the disease than those who sleep between six and eight hours. We have discussed exactly what too much sleep means for the body and mind in this article explained. Getting the right amount of sleep is crucial for good heart function.

Sleep quality: Frequent awakenings/breathing pauses

Numerous reasons can cause us to wake up in the night or awakening and are jolted from a resting state. The nervous system is then activated, stress hormones are released, and the body is put into a state of stress, with heart rate and blood pressure suddenly increasing.

Especially nighttime breathing problems are harmful to the heart, for example breathing pauses due to the so-called respiratory apnea, but also the more common snoringBreathing disorders impede the oxygen supply to the brain and organs during sleep, putting the body on alert. Adrenaline is released, waking the affected person, and the cardiovascular system is suddenly activated in a harmful way.

3. Sleep better with and for a healthy heart

A healthy, strong heart and restful sleep are ultimately mutually dependent. A good heart function makes us efficient and ensures that our metabolism, hormone production, and vital organ functions run smoothly, and that a regulated blood flow can supply all parts of the body with oxygen and other important nutrients. Thus, a healthy blood circulation enables a natural Sleep-wake rhythm and contributes significantly to the smooth running of sleep and recovery processes at night.

We all know that sufficient and restful sleep is essential for almost all of our bodily functions. But our "engine," the much-needed heart, is particularly susceptible to stress and the consequences of disturbed sleep. With an active daily routine and the proper sleep hygiene Not only does it make it easier to fall asleep or sleep through the night – you ensure a strong heart, promote your health and create optimal conditions for full performance in everyday life.

4.Conclusion

• The heart controls blood flow and, together with the blood vessels, forms the life-sustaining cardiovascular system

• Sleep disorders, lack of sleep and frequent awakenings can harm heart health

• Lack of sleep increases the risk of cardiovascular disease, heart attacks or strokes by more than 50%

• If you sleep too much, the risk of illness is 33% higher than if you sleep a healthy amount of sleep (6-8 hours per night).

Best wishes and see you soon!