Improved Cardiovascular Wellbeing: Insufficient Physical Activity to Counteract Negative Impact of Inadequate Sleep
Poor sleep can have detrimental effects on heart health, according to a recent study conducted by researchers from Uppsala University. In this crossover study, scientists analyzed the biomarkers of participants following sessions of both poor sleep and healthy sleep. After three nights of poor sleep, biomarkers associated with inflammation and cardiovascular disease increased significantly.
The Centers for Disease Control and Prevention advises adults to aim for at least seven hours of sleep per night, although this can sometimes be challenging due to stress or underlying health issues. This study aimed to determine how quickly the body can react negatively to sleep deprivation and found that just three nights of poor sleep can start affecting heart health.
When examining whether exercise could counteract the effects of three consecutive nights of poor sleep, the researchers found that while it could provide some benefit, it was not enough to completely offset the harm caused by sleep restriction.
The study included 16 young men with healthy weights, who participated in the study over two sessions. Each session consisted of three nights of monitoring in a sleep lab. During one session, the men experienced restricted sleep, averaging around 4.25 hours per night. In the other session, they slept normally, averaging around 8.5 hours per night.
The researchers analyzed 88 proteins related to cardiovascular disease, including leptin, lipoprotein lipase, and galectin-9. After reviewing the data, the researchers found that short-term sleep restriction was enough to change the participants' biomarkers. Even three nights of poor sleep elevated proteins that are associated with an increased risk of cardiovascular disease.
While exercise did impact protein levels to some degree, the participants still experienced increases in 16 proteins related to cardiovascular disease. Some beneficial proteins that are connected to the positive effects of exercise, such as BDNF, were elevated regardless of sleep status. However, the proteins in people with sleep restriction were not elevated as much as in people with normal sleep.
The study highlights the need for awareness of how just a few nights of poor sleep can impact heart health, particularly when it comes to inflammation. The researchers emphasize that more research is necessary to determine the impacts that short-term sleep restriction can have on older adults and women.
Cheng-Han Chen, a board certified interventional cardiologist, spoke with Medical News Today about the study findings. "This biomarker-based study found changes in blood chemistry associated with inflammation after a few nights of sleep restriction," said Chen. "This suggests a biochemical mechanism by which poor quality sleep can impact someone's health."
Chen noted that poor sleep can impact numerous health factors, in addition to cardiovascular health. Numerous health factors, including endocrine and immune functioning, can be negatively affected by sleep restriction.
For people who want to improve their sleep quality and reduce the chances of activating harmful proteins related to sleep restriction, Chen recommends maintaining a consistent sleep schedule and bedtime routine. Avoiding caffeine and alcohol later in the day, avoiding the use of electronic devices before bedtime, limiting long daytime naps, exercising regularly, and following a healthy diet can all contribute to better sleep.
- Poor sleep, according to a study by Uppsala University researchers, can significantly increase biomarkers associated with inflammation and cardiovascular disease.
- The Centers for Disease Control and Prevention advises adults to aim for at least seven hours of sleep per night, but short-term sleep restriction, as seen in this study, can cause harm to cardiovascular health.
- In the study, after three nights of poor sleep, participants experienced increases in proteins linked to an increased risk of cardiovascular disease and other heart problems.
- While exercise can provide some benefit, it is not enough to completely offset the harm caused by sleep restriction, as the study found that even with exercise, participants still experienced increases in certain cardiovascular disease-related proteins.
- The study also found that some beneficial proteins connected to the positive effects of exercise were elevated regardless of sleep status, but the proteins in sleep-restricted participants were not elevated as much as in those with normal sleep.
- This study highlights the need for increased awareness of the impact that poor sleep can have on heart health, particularly inflammation, and emphasizes the need for further research, particularly on the effects of short-term sleep restriction on older adults and women.
- To improve sleep quality and reduce the chances of activating harmful proteins, Chen, a board certified interventional cardiologist, recommends maintaining a consistent sleep schedule and bedtime routine, avoiding caffeine and alcohol, limiting daytime naps, exercising regularly, following a healthy diet, and avoiding electronic devices before bedtime.
