Nearly one million Americans die from cardiovascular diseases including hypertension, heart attacks and strokes each year, prompting experts to focus on correcting sleep habits as a key preventive measure.
The British Daily Mail on Thursday reported four bedtime habits that threaten heart health and ways to improve them, based on advice from Dr. Cynthia Kos, a heart failure specialist at Jersey Shore University Medical Center in New Jersey.
"Sleep is a critical time for the body and mind to recharge and recover," Kos said. "During sleep, the parasympathetic nervous system activates, lowering heart rate and blood pressure, allowing the heart to finally rest."
"Irregular sleep disrupts metabolism, raising the risk of obesity and type 2 diabetes, which are major risk factors for heart disease," she warned.
Inconsistent bedtime schedules
The first problematic habit is an inconsistent bedtime schedule. A study published in the journal *Nutrients* in 2025 found that people with irregular sleep patterns tended to weigh more and have lower HDL (good cholesterol) levels, increasing their risk of heart disease.
"Regular sleep stabilizes the body's circadian rhythm, but an irregular schedule prevents blood pressure from naturally dropping at night, placing continuous strain on blood vessels," Kos said.
Late-night snacking
Eating late at night is also a risk factor. A study of 100,000 participants published in *Nature Communications* found that those who ate after 9 p.m. had a 13% higher risk of developing heart disease compared to those who finished eating before 8 p.m.
Kos recommended avoiding alcohol, caffeine, sugary drinks and spicy food starting three hours before bedtime. Alcohol suppresses REM sleep, which is essential for blood pressure regulation, while capsaicin in spicy food raises body temperature and lowers sleep quality.
Poor sleep environment
A poor sleep environment, including uncomfortable bedding and high room temperatures, also harms the heart. This is because the stress hormone cortisol is released, raising blood pressure and heart rate. Falling asleep in a room warmer than 24 degrees Celsius was found to increase the likelihood of stress-related heart conditions by 1.4 times compared to sleeping at an optimal temperature. "Keep the bedroom dark and cool to create a comfortable sleep environment," Kos said.
Watching stimulating content before bed
The final habit is watching stimulating videos before bedtime. Heart disease patients who watched stressful videos for just five minutes showed rapid breathing and elevated blood pressure. Recent studies have also reported the possibility of triggering arrhythmia. Kos recommended turning off all electronic devices at least one hour before bedtime.
