New Research: Sleep and Heart Health

February is a heart-focused month. Not only do we celebrate Valentine’s Day, but February is also American Heart Month. According to the Centers for Disease Control & Prevention (CDC), “One person dies every 34 seconds from cardiovascular disease.” The statistics are sobering, but there is a lot we can do. By connecting sleep and heart health, we can prevent cardiovascular disease and strengthen our hearts.

When we think about heart health, we usually think about food, exercise, and genetics. But researchers are learning that sleep — especially when you sleep — also plays an important role in keeping your heart healthy.

Recent studies suggest that going to bed very late on a regular basis may increase the risk of heart disease and stroke, even if you’re getting enough total sleep. According to Scientific American, “In a study of more than 320,000 adults, researchers found that participants who described themselves as “definitely an ‘evening’ person” were about 16 percent more at risk of having a heart attack or stroke compared with those who didn’t report a strong bedtime preference.”

Why Sleep Matters for Heart Health

Most of us have heard that we should aim for 7–8 hours of sleep. That’s still true. But new research shows that sleep and heart health are impacted by sleep timing, too.

Our bodies run on an internal clock, sometimes called a “body clock.” This clock helps regulate things like:

• Blood pressure

• Blood sugar

• Hormones

• Inflammation

When we consistently stay up very late, our internal clock can get out of sync. Over time, that strain may affect heart health.

This means that sleeping from 1 a.m. to 9 a.m. may not be as helpful for the heart as sleeping from 10 p.m. to 6 a.m. — even if both add up to eight hours.

How Sleep Changes as We Age

As we get older, sleep and heart health have a growing affect; our bodies don’t bounce back as easily. Blood vessels become less flexible, inflammation increases, and our ability to handle stress changes. According to the National Institute on Aging, “Changes in the heart and blood vessels that happen with age may increase a person’s risk of heart disease and related health problems.”

Late or irregular sleep schedules can add extra stress to the body during this stage of life. Over time, this may raise the risk of high blood pressure, blood sugar problems, and heart disease.

This doesn’t mean late nights cause heart disease on their own — but they can be one more factor that adds up over time.

Are Late Nights Always a Problem?

If you’ve always stayed up late, don’t panic. You’re not “doing it wrong,” and you don’t need to suddenly become a morning person.

The good news is that small changes can still make a difference.

Simple, Heart-Healthy Sleep Habits

You don’t need a perfect sleep schedule to support your heart. These gentle shifts can help:

Wake up at the same time each day
Even if bedtime varies, a steady wake-up time helps reset your body clock.

Move bedtime earlier, little by little
Try going to bed 15–30 minutes earlier every few nights rather than making a big jump.

Get daylight in the morning
Natural light early in the day helps your body know when it’s time to be awake — and when it’s time to sleep later on.

Slow things down in the evening
Bright screens, heavy meals, alcohol, or stressful conversations late at night can make it harder to fall asleep.

Aim for consistency, not perfection
A regular routine matters more than hitting an exact bedtime.

Sleep as Part of Preventive Heart Care

Heart health isn’t just about doctor visits or exercise plans. It’s also shaped by everyday habits, including how we rest.

As research continues, sleep is becoming an important part of preventive heart care — especially for aging adults. Going to bed a little earlier and keeping a more regular schedule may be a simple way to support your heart over the long term.

During American Heart Month, it’s a good reminder that taking care of your heart can start with taking care of your sleep.