Cardiologist Reveals the Worst Habit for Your Heart: It’s Not What You Feel

For years, we’ve been told to watch our diets, exercise regularly, and manage stress to protect our heart health. But according to cardiologist Jayne Morgan, MD, there’s one often-overlooked habit that can significantly impact cardiovascular well-being: poor sleep.

The Surprising Link Between Sleep and Heart Health

“One of the top things that people need to change to improve cholesterol, blood pressure, and general health is their poor sleep patterns or habits,” says Dr. Morgan, cardiologist and Vice President of Medical Affairs at Hello Heart. “Essentially any type of circadian disruption can alter lipid metabolism and blood pressure control.”

Sleep is a crucial component of cardiovascular health, recognized as one of the key measures in the American Heart Association’s Life’s Essential 8. Research demonstrates that inadequate sleep isn’t just linked to cholesterol and blood pressure issues, but as well increases the risk of stroke, atrial fibrillation (a-fib), cardiovascular disease (CVD) mortality, and arterial stiffness. Dr. Morgan emphasizes the importance of translating complex cardiology into actionable guidance.

Creating Ideal Sleep Conditions

“Ideal sleep conditions help support healthy blood pressure, heart rhythm, metabolism, and inflammation,” explains Dr. Morgan. She stresses that it’s not simply about the quantity of sleep, but also the consistency – aiming for 7 to 9 hours of sleep per night for most adults.

Beyond duration, creating a conducive sleep environment is vital. Dr. Morgan recommends keeping the bedroom cool and dark. “Cooler temperatures support deeper sleep and parasympathetic nervous system activity, helping lower nighttime heart rate and blood pressure.”

Cardiologist-Recommended Tips for Better Sleep

To improve sleep and, cardiovascular health, Dr. Morgan suggests the following:

• Limit Caffeine: Avoid caffeine after noon or at least 6 to 8 hours before bedtime.
• Reduce Alcohol Consumption: Minimize or eliminate alcohol intake in the hours leading up to bedtime.
• Minimize Tech & Blue Light: Reduce exposure to screens (TVs, laptops, smartphones) after dark.
• Practice Nose Breathing: If you’re a mouth breather, function on transitioning to nose breathing.
• Get Sunshine: Increase sunlight exposure during the day to promote melatonin production at night.

Tools for a Better Night’s Sleep

Here are some products recommended by Dr. Morgan to help improve sleep quality:

MyHalos Blackout Sleep Mask

Amazon

“For those who have trouble keeping light out of their bedroom, get a good sleep mask,” says Dr. Morgan. The MyHalos Blackout Sleep Mask is highly rated, designed for side sleepers, and provides complete darkness. Weighted options are also available for a calming effect.

Livho High Tech Blue Light Glasses

Amazon

“One of the most key things you need to avoid close to bed is screen time, in any form,” explains Dr. Morgan. “Blue light suppresses melatonin, which delays sleep onset and shortens deep sleep, both of which are linked to higher cardiovascular risk.” Livho Blue Light Glasses can help reduce blue light exposure while still allowing screen use.

Patch4u Premium Tape

Amazon

“Individuals who habitually breathe through their mouth instead of their nose—especially at night in their sleep—have higher sleep fragmentation that can lead to elevated blood pressure,” says Dr. Morgan. “I have a lot of patients who have had success with mouth tape.” Patch4u mouth tape is designed for comfort and is hypoallergenic.

Luxear Cooling Pillow Cases

Amazon

“For those who are ‘hot sleepers’ there are a number of companies that have cooling pillow cases to help regulate body temperature at night,” says Dr. Morgan. Luxear Cooling Pillow Cases feature cooling fibers on one side and 100% cotton on the other.

Other Top-Rated Sleep Tools

• Nodpod Gentle Pressure Sleep Mask – Amazon
• Hatch Restore 3 Sunrise Alarm Clock – Amazon
• Wake Up Light Sunrise Alarm Clock – Amazon
• Verilux HappyLight Luxe Light Therapy Lamp – Amazon
• Verilux SmartLight Floor Lamp – Amazon

Prioritizing sleep is a powerful step towards protecting your heart health. By implementing these tips and utilizing helpful tools, you can improve your sleep quality and reduce your risk of cardiovascular disease.