Good Sleep Habits May Offset Some Genetic Risks for Heart Disease, Study Finds

Fact checked by Nick BlackmerFact checked by Nick Blackmer

• Regardless of a person's genetics, having consistently good sleep habits is linked to a lower risk of cardiovascular disease, a new study found.

• Going to bed at the same time every night, getting around eight hours of sleep, sleeping well, and taking a short midday nap had a positive impact on cardiovascular risk.

• Poor sleep has been linked to high blood pressure, inflammation, metabolic imbalances, and other cardiovascular issues.

Having a consistent sleep schedule and regularly getting enough shuteye may lower your risk of cardiovascular disease, coronary heart disease, and stroke, according to new research.

It’s well-established that sleep is a fundamental part of health, and not getting enough sleep can be harmful to your health. Disrupted sleep due to shift work has been linked to a higher risk of developing diabetes or having a heart attack. And getting too much or too little sleep has been linked to a higher risk of infection.

This latest study, published in JAMA Network Open in April, similarly came to the conclusion that good sleep is linked to better health. But interestingly, they found that the association between consistently good sleep and lowered risk of cardiovascular disease was true regardless of a person’s genetic risk for developing the disease.

“Our results further suggested that individuals with a higher genetic predisposition may benefit from persistent favorable sleep patterns,” Xiaomin Zhang, MD, PhD, MPH, study author and professor of occupational and environmental health at the Huazhong University of Science and Technology Tongji Medical College, told Health.

Here’s what experts had to say about the new research, the connection between healthy sleep patterns and heart health, and tips for consistently sleeping well.

Good Sleep Habits Can Reduce the Burden of Some Genetic Risk Factors

This new study builds upon research published last year in the European Heart Journal, which found that people who maintained healthy sleep patterns over a two to five year period reduced their risk of cardiovascular disease.

Further investigating this finding, Zhang and her colleagues collected data on the sleep habits of more than 15,300 people in China who were retired. The average age in the cohort was about 66 years old, and about 58% were women. None of the participants had cancer or cardiovascular disease when the study began.

Participants filled out questionnaires and had a medical exam at the beginning of the study, and then again five years later.

The questionnaire asked people to report their sleeping habits, including their bedtime, sleep duration, sleep quality, and any midday napping. From there, the research team used data to determine if a person’s sleep habits were persistently favorable or unfavorable.

“Favorable sleep” meant people were following four habits: getting 7 to 8 hours of sleep every night, going to bed between 10:00 p.m. and midnight, reporting good or fair sleep quality, and taking a midday nap for no more than an hour.

In addition to these sleep questionnaires, researchers used genotyping to assess participants’ genetic risk for developing stroke and coronary heart disease.

In the end, Zhang and her colleagues found that people who reported consistently favorable sleep habits had a lower risk of developing coronary heart disease, cardiovascular disease, and stroke. This was true regardless of a person’s genetic risk for these diseases.

People who reported favorable sleeping habits at both points in the study had a 16% lower risk of coronary heart disease and a 34% lower risk of stroke.

For participants who both slept well consistently and had a low genetic risk, they saw a 35% lower risk of coronary heart disease and a 52% lower risk of stroke as compared to people on the other end of the spectrum, who were at high risk for cardiovascular disease and had poor sleep habits.

“It is not surprising, but it is good additional supportive data to indicate the link between sleep and cardiovascular disease,” Ashish Sarraju, MD, a staff preventive cardiologist at Cleveland Clinic who was not involved with the research, told Health.

Importantly, the study’s findings emphasize that even people with a high genetic risk for stroke and coronary heart disease risk can lower their risk for these conditions by maintaining good sleep habits.

“Of course, those at genetic risk are likely to have an overall higher risk for cardiovascular disease,” said Sarraju. “But there is no reason to believe that sleep is less important in those patients.”

Related: Sleep Regularity More Important than Sleep Duration, Study Finds

How Does Sleep Impact the Heart?

The link between sleep health and heart health is a strong one. The American Heart Association lists sleep on its “Life’s Essential 8” list, which includes the most significant lifestyle factors for preserving cardiovascular health.

According to Zhang, lack of sleep or inconsistent sleep habits may affect heart health by causing inflammation and metabolic imbalances, or disruptions in how the body metabolizes food and gets rid of waste.

Poor sleep hygiene also disrupts circadian rhythm, which has been linked to issues such as hypertension.

“Sleep patterns can be linked to high blood pressure and stress,” Sarraju added.

Beyond just “unfavorable” sleep, not getting enough shuteye due to sleep disorders can also impact heart health. Specifically, obstructive sleep apnea is linked to both poor sleep and increased risk for cardiovascular disease.

Because of these associations, doctors should ask about sleep quality and quantity as they assess a person’s cardiovascular disease risk, Sarraju said, especially if the patient has high blood pressure. Addressing these poor sleep patterns or sleep disorders will likely, in turn, improve heart health.

Even if a person does have a higher risk of developing cardiovascular disease, this new study and others show that “patients are not 100% chained to genetics,” Sarraju explained. “Modifying risk factors still has an effect in decreasing cardiovascular disease in those patients.”

Related: Study: Regular Sleep and Physical Activity Boost Heart Health in Middle Age

How to Get Better Sleep

Getting good sleep regularly is often easier said than done. Adults should get between seven and nine hours of sleep each night, and it’s recommended that people go to bed and wake up at the same time every day. But this consistency may not be as easy for people who work, people who are raising children, or others with busy, changing schedules.

But whenever possible, people should follow recommendations for good quality sleep from the Centers for Disease Control and Prevention (CDC). These guidelines include exercising during the day, avoiding large meals, caffeine, and alcohol before bed, sleeping in a quiet, dark, and cool room, and avoiding screens 30 minutes before bedtime.

In general, these are actionable steps that people can incorporate into their nighttime routines—this might be especially good news for people who are genetically predisposed to heart disease.

“Genetic factors are inherent,” Zhang said. “Sleep patterns can be actively managed and adjusted.”

Related: Can't Fall Asleep? 12 Tips for What To Do

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