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Tom's Guide
6 days ago
- Health
- Tom's Guide
Three nights of poor sleep can increase your risk of heart disease, study shows
The short term effects of sleep deprivation are well documented; cognitive fog, reduced alertness and an impaired ability to regulate emotions, to name just a few. Now, a Swedish study has shed more light on the potential long term effects of sleep loss. According to new research from Uppsala University in Sweden, clocking up approximately four and a half hours of sleep for three nights in a row is enough to increase your risk of heart disease. Scientists discovered that three nights of poor sleep results in changes in the blood, which in turn elevates the risk of cardiovascular disease. The study was conducted in a lab controlled environment where the sleep and wake patterns of 16 healthy young males were tracked over a three day period. The participants were split into two groups; one getting eight hours of sleep per night and the other group restricted to four hours and 25 minutes. Blood samples measured the levels of 90 inflammatory proteins in the blood, of which elevated levels can result in poor cardiovascular health, such as atrial fibrillation (irregular heartbeat), stroke, and coronary heart disease over time. While daily 30 minute sessions of high intensity exercise produced positive proteins associated with brain and heart health, exercise alone is unable to offset the ill effects of long term sleep deprivation. The association between sleep deprivation and poor heart health isn't new. However, researchers at Uppsala University were keen to focus on the ill-effects of sleep loss on younger and otherwise healthy participants.'Many of the larger studies that have been done on the link between sleep deprivation and the risk of cardiovascular diseases have generally focused on slightly older individuals who already have an increased risk of such diseases," explains Jonathan Cedernaes, a physician and study lead. "That is why it was interesting that the levels of these proteins increased in the same way in younger and previously perfectly healthy individuals after only a few nights of sleep deprivation," he adds. "This means that it's important to emphasise the importance of sleep for cardiovascular health even early in life.' Throughout the duration of the study researchers screened the blood of the participants three times a day; once in the morning, once in the evening and once after 30 minutes of high intensity exercise. This screening measured the levels of approximately 90 inflammatory proteins which are associated with poor cardiac health. Levels of these proteins were higher among the sleep deprived cohort. While exercising resulted in an increase in positive proteins in the blood, such as interleukin-6 and BDNF, both of which are associated with brain and heart health, Cedernaes is keen to point out that exercise alone isn't enough to offset the ill effects of sleep deprivation. 'With this study, we have improved our understanding of what role the amount of sleep we get plays in cardiovascular health," says Cedernaes. "It's important to point out that studies have also shown that physical exercise can offset at least some of the negative effects that poor sleep can cause. But it's also important to note that exercise cannot replace the essential functions of sleep.' This study helps us better understand the relationship between sleep quality and heart health. However, if getting adequate rest is something you struggle with, there are certain lifestyle habits that can help you get the sleep duration you need. Establishing a consistent sleep and wake routine is one of the healthiest things you can do for sleep quality. Waking and sleeping at the same time every day (yes, even on the weekend) helps your circadian rhythm, your body's internal clock, function optimally. An established circadian rhythm means you'll feel tired naturally as you approach bed time and feel refreshed upon waking. We've learnt that exercise can help improve cardiac function, but regular exercise can also improve your sleep quality. Exercise releases mood-boosting hormones that relieve stress and anxiety, which are natural enemies of sleep. Exercise can also increase the amount of deep sleep you clock up, due to its restorative benefits. Just like it does for infants, a nighttime routine for adults helps us wind down before bed. A nighttime routine might involve reading in bed, journaling or having a warm bath — the important thing is that you find it relaxing. Loosely following the same sequence of events before bed helps to signal to your brain and body that the time for sleep is approaching and that it's time to wind down. Anything stimulating too close to bedtime is a natural barrier to sleep. Whether it's drinking a cup of coffee too late in the day, working right up to bed time or scrolling on your phone late into the night, anything that stimulates you physically or mentally should be avoided in the run up to bed time. Creating a calm and inviting sleep environment can make or break your sleep quality. It starts with choosing the best mattress for your sleep needs, but also includes ensuring your bedroom is the right temperature for sleep, is dark and clutter free. The place where you sleep needs to be an inviting and relaxing space, so that means leaving anything that disrupts that at the door (your to-do list, for example.)
The Independent
13-05-2025
- Health
- The Independent
Just three nights without a full 8 hours of sleep can harm your heart
Think only a few hours of sleep is enough? Think again. Swedish researchers say just three consecutive nights without a full eight hours of sleep can harm a person's heart health. 'Unfortunately, nearly half of all Swedes regularly experience disturbed sleep, and this is particularly common among shift workers. That is why we wanted to try to identify mechanisms that affect how lack of sleep can increase the risk of cardiovascular disease,' Dr. Jonathan Cedernaes, a docent at Uppsala University, said in a statement. Cedernaes led the study, which was published recently in the journal Biomarker Research. To reach these conclusions, the authors examined how sleep deprivation affects the body's biomarkers, which are indicative of a person's overall health. Their research included 16 young men who had healthy sleep habits. The men spent two sessions in a sleep laboratory, with controlled meals and activity levels. During one session, they got 8.5 hours of sleep for three consecutive nights. For the second, they only got about four hours. The researchers collected blood samples from the participants during the morning and evening, as well as following high-intensity exercise lasting 30 minutes. They measured the levels of 90 proteins in the blood, finding that many associated with increased inflammation rose when the men were sleep-deprived. Many of these proteins have already been linked to an increased risk of cardiovascular disease. Further research needs to be conducted, they noted, to understand how the same effects might differ in women, older people, people with heart disease, and those with different sleep patterns. However, previous research has linked a chronic lack of sleep to an increased risk of heart attack and stroke. The recommended amount of sleep for adults is at least 7 hours each day. In the U.S., 12 percent of residents say they have been diagnosed with chronic insomnia. 'Many of the larger studies that have been done on the link between sleep deprivation and the risk of cardiovascular diseases have generally focused on slightly older individuals who already have an increased risk of such diseases. That is why it was interesting that the levels of these proteins increased in the same way in younger and previously perfectly healthy individuals after only a few nights of sleep deprivation,' Cedernaes explained. 'This means that it's important to emphasise the importance of sleep for cardiovascular health even early in life.' Exercising led to a slightly different response, the study authors said. However, a number of key proteins increased whether the person was sleep-deprived or not. 'It's important to point out that studies have also shown that physical exercise can offset at least some of the negative effects that poor sleep can cause. But it's also important to note that exercise cannot replace the essential functions of sleep,' said Cedernaes.
Perth Now
13-05-2025
- Health
- Perth Now
Only three nights of bad sleep increases heart attack and stroke danger
Three nights of poor sleep can raise the risk of a heart attack or stroke in "perfectly healthy" people. A new study has revealed that a lack of shuteye triggers molecular mechanisms that are linked to a greater danger of heart problems and just a couple of nights of inadequate rest is enough to set them off. Swedish experts investigated how sleep deprivation affects biomarkers (proteins in this case) in the body that are linked to cardiovascular disease. Dr. Jonathan Cedernaes, study leader at Uppsala University, said: "Unfortunately, nearly half of all Swedes regularly experience disturbed sleep, and this is particularly common among shift workers. "That is why we wanted to try to identify mechanisms that affect how lack of sleep can increase the risk of cardiovascular disease. "Ultimately, the purpose was to identify opportunities to address these problems." The research team studied 16 young men of normal weight and with healthy sleep patterns - strictly controlling the amount of rest they got and making them do high-intensity 30-minute workouts. The boffins found increased signs of inflammation in the blood of participants when they were sleep-deprived, regardless of their healthy status. They wrote in the journal Biomarker Research: "Our findings based on highly standardised in-lab conditions, indicate that even short-term sleep restriction can produce a biomarker profile associated with increased cardiovascular disease risk."
New York Post
13-05-2025
- Health
- New York Post
Just 3 days of this bad habit can increase your risk of heart disease — even in young, healthy people
Snooze to your heart's content. Heart disease is the leading cause of death in the US, claiming the lives of about 700,000 Americans each year. Heart health is influenced by several lifestyle factors, including diet, exercise, weight, stress and sleep quality. A new study finds that just three nights of sleep deprivation can increase the risk of heart disease — even in young and healthy adults. Advertisement 3 Heart disease is the leading cause of death in the US, claiming the lives of about 700,000 Americans each year. brizmaker – 'Many of the larger studies that have been done on the link between sleep deprivation and the risk of cardiovascular diseases have generally focused on slightly older individuals who already have an increased risk of such diseases,' said study leader Dr. Jonathan Cedernaes, a docent at Uppsala University in Sweden. Cedernaes' team had 16 healthy young men with good sleep habits visit a sleep lab, where their meals and activity levels were strictly controlled. Advertisement In one session, the guys got a normal amount of sleep for three consecutive nights. In the other session, they only snoozed for about four hours each night. Experts generally recommend that adults get seven to nine hours of nightly slumber. Sleep deprivation has been linked to impaired cognitive function, a weakened immune system, poorer mental health and increased risk of accidents, diabetes, obesity and high blood pressure. Morning and evening blood samples were drawn during both experimental sessions, as well as after 30 minutes of high-intensity exercise. 3 A new study finds that just three nights of sleep deprivation can increase the risk of heart disease — even in young and healthy adults. golubovy – Advertisement The researchers measured about 90 proteins in the blood. Many of the levels of proteins associated with inflammation rose after the sleepless nights. Inflammation can be good and bad. Inflammation is the body's natural chemical response to an irritant or injury. Chronic inflammation — when the response continues well after the threat has passed — can damage blood vessels, raising the risk of heart attacks and strokes. Advertisement 'It was interesting that the levels of these proteins increased … in younger and previously perfectly healthy individuals after only a few nights of sleep deprivation,' Cedernaes said. 'This means that it's important to emphasize the importance of sleep for cardiovascular health even early in life.' 3 Dr. Jonathan Cedernaes, of Uppsala University in Sweden, led the new sleep deprivation study. Juliana Wolf Garcindo/Hjärnfonden The good news is that the proteins linked to the positive effects of exercise increased in participants, even if they slept poorly. 'With this study, we have improved our understanding of what role the amount of sleep we get plays in cardiovascular health,' Cedernaes said. 'It's important to point out that studies have also shown that physical exercise can offset at least some of the negative effects that poor sleep can cause,' he added. 'But it's also important to note that exercise cannot replace the essential functions of sleep.' The findings were published last month in the journal Biomarker Research. Advertisement Cedernaes said further studies should explore the effects of sleep deprivation in women, older people, unusual sleepers and those with heart disease. 'Our ongoing research will hopefully help to develop better guidelines on how sleep, exercise and other lifestyle factors can be harnessed to better prevent cardiovascular diseases,' he said.
Scottish Sun
12-05-2025
- Health
- Scottish Sun
Just three nights of bad sleep ‘can increase risk of heart attack or stroke', scientists warn
JUST three nights of bad sleep can increase the risk of a heart attack or stroke - even for "perfectly healthy" people, warns new research. Lack of shuteye triggers molecular mechanisms linked to a greater risk of heart problems, according to the findings - and just a couple nights of insufficient sleep is enough to set those off. Advertisement 1 Just a few days of bad sleep can set of molecular mechanisms linked to increased risk of heart issues Credit: Getty Swedish researchers investigated how sleep deprivation affects biomarkers - in this case proteins - linked to cardiovascular disease. Study leader Dr Jonathan Cedernaes, of Uppsala University, said: "Unfortunately, nearly half of all Swedes regularly experience disturbed sleep, and this is particularly common among shift workers. "That is why we wanted to try to identify mechanisms that affect how lack of sleep can increase the risk of cardiovascular disease. "Ultimately, the purpose was to identify opportunities to address these problems." Advertisement A chronic lack of sleep is a growing public health problem around the world, and large population studies have linked it to an increased risk of heart attack, stroke and irregular heartbeat - also known as atrial fibrillation. The research team studied 16 healthy young men of normal weight who all had healthy sleep habits. Dr Cedernaes said heart health is influenced by several lifestyle factors, including sleep, diet and exercise. To separate out the effects of sleep, the research team set out to control other factors and conditions that could trigger heart issues though the laboratory environment of their experiment. Advertisement The participants took part in two different sessions, spending time in a sleep laboratory where their meals and activity levels were strictly controlled. In one session, the participants got eight and a half hours of sleep for three consecutive nights, while during the other session, they got only about four hours of sleep each night. Five best stretches to improve sleep They had blood samples taken every morning and evening for each session. On the third day of both sessions, people were asked to do 30-minute high intensity workout and had their blood analysed again. Advertisement The research team measured the levels of around 90 proteins in participants' blood, finding signs of increased inflammation in participants when they were sleep-deprived - even if they were "previously perfectly healthy". "Our findings based on highly standardised in-lab conditions, indicate that even short-term sleep restriction can produce a biomarker profile associated with increased cardiovascular disease risk," researchers wrote in the journal Biomarker Research. Studies have already linked many of the proteins spotted by researchers to an increased risk of cardiovascular disease, such as heart failure and coronary artery disease. Dr Cedernaes said: "Many of the larger studies that have been done on the link between sleep deprivation and the risk of cardiovascular diseases have generally focused on slightly older individuals who already have an increased risk of such diseases. Advertisement "That is why it was interesting that the levels of these proteins increased in the same way in younger and previously perfectly healthy individuals after only a few nights of sleep deprivation. "This means that it's important to emphasise the importance of sleep for cardiovascular health, even early in life." Top tips and tricks for winding down for sleep before bed EMILY Robertson, from Mira Showers, shared their top sleep hacks, particularly for during hot weather. Wind down with purpose About an hour before bed, start dimming lights around your home. This signals to your brain that it's time to produce melatonin, your natural sleep hormone. Think of it as helping your body shift gears from "daytime mode" to "sleep mode." Disconnect to reconnect Put away phones, tablets, and laptops at least 30 minutes before bedtime. The blue light from screens tricks your brain into thinking it's still daytime. Instead, try reading a physical book or magazine under soft lighting. Take a warm shower A 10-minute warm shower about an hour before bed helps trigger your body's natural cooling process afterward, which makes falling asleep easier. The gentle warmth also relaxes tight muscles from your day. Try gentle stretching A few simple stretches can release physical tension. Focus on your neck, shoulders, and back - areas where we tend to hold stress. Just 5 minutes can make a big difference. Sip something soothing A small cup of caffeine-free tea like chamomile, lavender, or valerian can be a lovely ritual. Just drink it about an hour before bed so you're not waking up for bathroom trips. Researchers also found that exercise generated a slightly different response in the body if participants were sleep deprived. But a number of key proteins linked to the positive effects of exercise increased equally, whether or participants were sleep-deprived - suggesting that some of the effects of bad sleep may be offset by exercise. Advertisement The research team have previously shown exercising when sleep deprived can increase pressure on the heart's muscle cells. Dr Cedernaes said: "With this study, we have improved our understanding of what role the amount of sleep we get plays in cardiovascular health. "It's important to point out that studies have also shown that physical exercise can offset at least some of the negative effects that poor sleep can cause. "But it's also important to note that exercise cannot replace the essential functions of sleep." Advertisement He added: "Further research is needed to investigate how these effects might differ in women, older individuals, patients with heart disease, or those with different sleep patterns. "Our ongoing research will hopefully help to develop better guidelines on how sleep, exercise and other lifestyle factors can be harnessed to better prevent cardiovascular diseases."
