New Study Finds Middle-aged Individuals Can Improve Heart Health with Regular Sleep and Physical Activity

A recent study has revealed that while irregular sleep patterns could be detrimental to one's heart health, engaging in physical activity could help alleviate this risk. This research was published last month in the Journal of Activity, Sedentary and Sleep Behaviors.

The study suggests that inconsistent sleep patterns may worsen cardiovascular health in middle-aged adults, as poor sleep may lead to a larger waist, higher blood sugar levels, elevated triglyceride levels, and increased blood pressure, raising the risk of cardiovascular disease.

Laura Nauha, MSc, one of the authors of the study and a doctoral researcher in the Faculty of Medicine at the University of Oulu, reports that this is the first extensive population study targeting middle-aged individuals, which used an activity monitor to gauge physical activity and sleep rhythm.

Their research analyzed data from lifestyle questionnaires filled out by approximately 3700 participants. They also examined the participants’ blood pressure, blood lipid values, and glucose tolerance. The participants' physical activity and sleep rhythm were recorded using an activity meter.

The study found that those participants with inconsistent bedtime, wake-up time, and duration of sleep exhibited less optimal cardiometabolic health indicators. They had higher BMI, increased blood pressure, and elevated glucose levels compared to people with more regular sleep patterns. However, physical activity seemed to counteract some of the heart risks associated with poor sleep patterns.

Raj Dasgupta, MD, FACP, FCCP, FAASM, a quadruple board-certified physician and chief medical advisor for Pillar4, adds that irregular sleep can contribute to issues like trouble focusing, poor mood, weakened immune system, weight gain, and stress, which can additionally harm the heart.

Recent studies indicate that irregular sleep patterns could elevate the risk of developing cardiovascular disease. Moreover, people who have difficulty falling asleep, wake up frequently during the night, or sleep less than six hours per night may face nearly triple the risk of heart disease.

According to Dasgupta, in middle-aged people, irregular or inadequate sleep can also disturb the body's circadian rhythm, instigate inflammation, and unbalance vital hormones. Over time, this can lead to an increase in blood pressure and strain on the heart.

Nauha further explains that poor sleep quality could lead to sedentary behavior and unhealthy diet habits, heightening the risk of cardiovascular diseases.

Scott Kutscher, MD, Clinical Associate Professor of Psychiatry and Behavioral Sciences - Sleep Medicine, Stanford University School of Medicine, offers another potential explanation linking irregular sleep patterns and poor heart health. This involves the dysfunction of the autonomic nervous system caused by inadequate sleep.

Constant irregular sleep patterns can lead to persistent high blood pressure, elevated heart rates, and cardiovascular disease, adds Kutscher.

The study does not specify why physical activity can offset these risks but suggests that physical activity could reduce the harmful associations between inconsistent sleep rhythm and cardiometabolic risk factors.

Possibly, this is because exercise is beneficial for heart health. It improves blood flow, lung function, reduces the risk of heart attack, and promotes weight loss. It can also lower glucose levels and blood pressure.

Matthew Goldstein, MD, FACC, FHRS, a cardiologist at Cardiology Consultants of Philadelphia, supports this assertion stating that physical activity can enhance sleep quality directly and is one of the single best ways to protect heart health.

In fact, regular physical activity can mitigate stress and anxiety, enabling better relaxation and sleep. It can also be a solution for insomnia, contributing to improved sleep quality.

“Physical activity and sleep go hand in hand,” said Brooke Aggarwal, EdD, MS, FAHA, an assistant professor of medical sciences in the division of cardiology, department of medicine, Columbia University Medical Center, and an American Heart Association Go Red for Women volunteer expert.

“When we sleep well at night, we feel more refreshed and energetic and are likely to be more active during the day,” she explained. “Moderate to intense exercise during the daytime, but not too close to bedtime, helps us to fall asleep faster and to rest more deeply and soundly at night.”

Exercising is great for your heart health and your sleep patterns, but it doesn’t provide an excuse to ignore poor sleep habits and not prioritize sleep, Dasgupta clarified.

“Good sleep habits, like having a regular bedtime and creating a comfortable, dark, cool sleep environment, are still very important,” he said. “Exercise helps, but it’s best to do both to keep yourself healthy and well-rested.”

For a good sleep routine, Dasgupta suggests going to bed and waking up consistently at the same time every night. He also suggests:

You also should get as much exposure as possible to sunlight during the day.

“In addition to physical activity, our sleep-wake rhythms respond to light. Light during the day—especially on waking up—and avoiding light at night can help keep our sleep healthy,” Kutscher said.

Also, keep in mind that exercise alone is not enough to maintain optimal health over time.

“Proper diet and proper sleep are critical,” Kutscher said. “I often tell my patients to think about their sleep now for the sake of their heart 20 years from now.”