Sleep and Cardiovascular Health: What Every Woman Should Know

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Sleep and Cardiovascular Health: What Every Woman Should Know

Written by
StudioLabs Producer

Written by Loleta Robinson, MD, Nuream Advisor

We often think of sleep as a time of rest, but in reality, it’s one of the most active and essential processes for our health. Sleep plays a critical role in everything from cognitive function to immune response, but its impact on cardiovascular health is particularly profound. For women, sleep disturbances are not just about feeling groggy the next day—they can have serious consequences for heart health.

The Sleep-Heart Connection: Why Quality Sleep Matters

Research consistently links poor sleep quality with an increased risk for hypertension, heart disease, and stroke. When sleep is disrupted, the body experiences higher levels of stress hormones like cortisol, leading to increased blood pressure and inflammation—both key contributors to cardiovascular disease. A study found that adults who regularly get less than six hours of sleep per night are at a significantly higher risk for developing heart disease and stroke (Javaheri S, Redline S. Insomnia and Risk of Cardiovascular Disease. Chest. 2017 Aug;152(2):435-444. doi: 10.1016/j.chest.2017.01.026. Epub 2017 Jan 30. https://pubmed.ncbi.nlm.nih.gov/28153671/

Women face unique risks. Hormonal fluctuations during menstrual cycles, pregnancy, and menopause can lead to sleep disturbances, further exacerbating cardiovascular strain. Additionally, women are more likely than men to experience insomnia, restless leg syndrome, and undiagnosed sleep apnea—all of which are linked to cardiovascular issues.

Sleep Apnea: The Hidden Threat to Women’s Hearts

Obstructive sleep apnea (OSA) is a condition where breathing repeatedly stops and starts during sleep, reducing oxygen levels and increasing the risk of hypertension and heart failure. While commonly associated with men, research suggests that OSA in women is significantly under diagnosed. Symptoms in women often present differently—rather than loud snoring, they may experience fatigue, headaches, or depression, making diagnosis more challenging.

A 2018 study published in Circulation found that women with untreated moderate-to-severe sleep apnea had a 58% higher risk of developing heart failure than those without the disorder (American Heart Association, 2018). With appropriate diagnosis and treatment, such as continuous positive airway pressure (CPAP) therapy or lifestyle changes, the cardiovascular risks linked to sleep apnea can be significantly reduced.

Five Ways to Improve Sleep and Protect Your Heart

Prioritize Consistency: Going to bed and waking up at the same time every day helps regulate your circadian rhythm, which supports heart health.
Exercise Regularly: Moderate-intensity exercise, like brisk walking or yoga, can help improve sleep quality and lower blood pressure. However, avoid intense workouts close to bedtime (Exercising for better sleep (2024) Johns Hopkins Medicine. Available at: https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep (Accessed: 14 February 2025)).
Consider Hormone Therapy (HT): For some menopausal women, hormone therapy (HT) may help alleviate sleep disturbances related to declining estrogen levels. The decision to use hormone therapy should be made in consultation with your doctor, considering your individual health history, risks, and benefits. The Mayo Clinic provides an up-to-date overview of hormone therapy options, benefits, and risks (Mayo Clinic. (2024). Hormone therapy: Is it right for you? Retrieved from https://www.mayoclinic.org/diseases-conditions/menopause/in-depth/hormone-therapy/art-20046372).
Optimize Your Sleep Environment: Keep your bedroom dark, quiet, and cool (ideally between 65–68°F) to promote deeper, uninterrupted sleep (National Sleep Foundation, 2021).
Address Sleep Apnea: If you experience chronic fatigue, morning headaches, or disrupted sleep, talk to your doctor about a sleep study to rule out sleep apnea and explore treatment options (American Academy of Sleep Medicine, 2019).

The Takeaway: Sleep Is a Vital Sign of Heart Health

Women’s cardiovascular health is deeply intertwined with sleep quality. Recognizing and addressing sleep issues early can significantly reduce the risk of heart disease, stroke, and hypertension. Whether through lifestyle changes, medical interventions, or simple sleep hygiene adjustments, prioritizing quality sleep is one of the best things you can do for your heart.

If you’ve been struggling with sleep disturbances, now is the time to take action. Speak with your healthcare provider about ways to optimize your sleep and protect your cardiovascular health—because a well-rested heart is a healthy heart.

For more tips on reclaiming your sleep, follow Nuream's sleep series.

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