Sleep is not just rest for your brain. The American Heart Association added healthy sleep to its Life's Essential 8, the eight measures it uses to describe heart health, alongside diet, activity, not smoking, weight, cholesterol, blood sugar and blood pressure. The AHA says most adults need 7 to 9 hours a night. The CDC notes that more than a third of American adults fall short of 7.
Short or broken sleep is linked to higher blood pressure and other heart risks. The habits below are simple, low-cost steps that can help. None of them is a cure, and they work best as part of a plan with your doctor, especially if you already have high blood pressure.
The list
Keep the same wake time every day
Best for: Resetting your body clock
Going to bed and getting up at the same times, weekends included, is one of the CDC's core tips for better sleep. A steady wake time is the anchor; bedtime tends to follow.
- Pick a wake time you can keep seven days a week
- Avoid sleeping in more than an hour on weekends
- Give a new schedule a couple of weeks to settle
Protect 7 to 9 hours in bed
Best for: Meeting the AHA target
Count back from your wake time and set a lights-out reminder. If you wake at 6am, 7 to 9 hours means lights out between 9pm and 11pm.
- AHA Life's Essential 8 target for adults: 7-9 hours
- Regularly sleeping much less, or much more, is worth mentioning at your checkup
- The NIA says older adults need about the same 7-9 hours
Get morning daylight
Best for: Falling asleep easier at night
The CDC recommends natural light early in the day. Morning light helps set your internal clock so you feel sleepy at the right time.
- Try 10 to 20 minutes outside soon after waking
- Drink your coffee on the porch or walk the dog early
- In Florida summer, early morning is also the coolest time to be outside
Keep the bedroom cool, dark and quiet
Best for: Florida nights
The CDC advises a cool, dark, quiet bedroom, and the National Institute on Aging says to keep the room not too hot or too cold. In Central Florida, hot, humid nights from late spring into fall can make that harder than it sounds.
- Set the thermostat a few degrees lower at night, as your budget allows
- A ceiling fan, breathable cotton sheets and blackout curtains help
- If the power goes out after a storm, plan for a battery fan
Cut off caffeine early and go easy on alcohol
Best for: Deeper sleep
The NIA says to avoid caffeine late in the day, including coffee, tea, chocolate and soda, and to avoid drinking alcohol, even small amounts, when you are having trouble sleeping.
- A common rule of thumb: no caffeine after early afternoon
- Watch for hidden caffeine in sweet tea, sodas and pre-workout drinks
- Note caffeine and alcohol in a sleep diary to spot patterns
Build a screen-free wind-down
Best for: A racing mind
The CDC recommends avoiding artificial light within a few hours of bedtime, and the NIA suggests keeping TVs, phones and tablets out of the bedroom. Replace scrolling with a routine that tells your body sleep is coming.
- Try 30 to 60 minutes of reading, stretching or a warm shower
- Charge your phone outside the bedroom
- Use night mode if you must use a screen
Eat dinner earlier
Best for: Heartburn and nighttime waking
The NIA advises avoiding large meals within two to three hours of bedtime and not drinking large amounts of liquid late in the day. A lighter, earlier dinner can mean fewer trips to the bathroom and less reflux.
- Finish dinner 2-3 hours before bed
- Front-load water earlier in the day
- Choose a small snack if you are truly hungry later
Move during the day
Best for: Sleep and blood pressure together
Regular activity supports both sleep and heart health. The AHA recommends 150 minutes of moderate activity a week, and the NIA suggests finishing exercise at least three hours before bedtime.
- A brisk 30-minute walk five days a week reaches 150 minutes
- In summer, walk early or in an air-conditioned space
- Ask your doctor before starting if you have heart disease
Keep naps short and early
Best for: People who feel tired in the afternoon
The NIA advises against napping in the late afternoon or evening. A long or late nap can make it harder to fall asleep at night. Needing to nap every day can also be a sign that nighttime sleep is not restful.
- If you nap, keep it short and before mid-afternoon
- Daily dozing off while reading or watching TV is worth mentioning to your doctor
- Never push through drowsy driving
Get checked for sleep apnea
Best for: Loud snorers and anyone tired all day
Obstructive sleep apnea causes breathing to stop and start during sleep. The NHLBI lists loud snoring, gasping and daytime sleepiness as common signs, and says untreated sleep apnea is linked to atrial fibrillation, hard-to-control high blood pressure, heart attack, heart failure and stroke. It is diagnosed with a sleep study and is treatable, often with a CPAP machine.
- Ask a bed partner whether you snore, gasp or stop breathing
- Morning headaches and waking often to urinate can also be signs
- Excess weight raises the risk; see medical weight management
If you have insomnia
Insomnia means trouble falling or staying asleep. The American College of Physicians recommends cognitive behavioral therapy for insomnia (CBT-I) as the first-line treatment for adults with chronic insomnia, before sleep medicines. CBT-I combines sleep education with techniques such as sleep restriction and stimulus control, and it can be done in person, in groups, by phone or online. The National Institute on Aging notes that sleep medicines may help in the short term but carry risks and should not be used long term.
A sleep diary for two weeks, noting bedtimes, wake-ups, caffeine, alcohol and exercise, is one of the most useful things you can bring to an appointment.
When to get help right away
Call 911 for chest pain, sudden shortness of breath, fainting, signs of stroke (face drooping, arm weakness, speech trouble), or a blood pressure over 180/120 with symptoms such as chest pain, severe headache or vision changes.
Talk with a doctor about sleep and your heart
Poor sleep is easy to dismiss, but it is part of your heart picture. At Elon Health Primary Care in Davenport, Dr. Sandeep Pandya can review your sleep with your blood pressure, cholesterol and blood sugar during a cardiovascular risk assessment and arrange a sleep study referral when needed. Looking for a doctor? See our guide to primary care doctors in Davenport, or request an appointment and call 352-508-5254, Monday to Friday, 8am to 5pm.