CITIZENS NEWS

Why sleep is just as important as diet and exercise

By avagrace // 2025-07-29

• New research from Columbia University shows that sleeping less than seven hours nightly significantly increases one's risks of obesity, diabetes, high blood pressure and heart disease.
• The American Heart Association added sleep as an eighth key metric (Life's Simple 7) for heart health, emphasizing its importance alongside diet and exercise.
• Poor sleep disrupts the body's repair processes, raising inflammation and blood pressure — key contributors to cardiovascular strain.
• Simple steps like consistent bedtimes, limiting screen time before bed and treating sleep disorders (e.g., sleep apnea) can enhance sleep quality and heart health.
• The study urges prioritizing rest, as heart disease remains the leading cause of death in the U.S., and sleep deprivation is an overlooked public health crisis.

When most Americans think about protecting their hearts, they imagine grueling workouts, strict diets or cutting out cigarettes. But what if one of the biggest threats to cardiovascular health can't be resolved in the gym or the kitchen — but in the bedroom? New research from Columbia University reveals that sleep — or the lack of it — plays a critical role in heart disease risk. The study, published in the Journal of the American Heart Association, found that adults who sleep less than seven hours at night face significantly higher risks of obesity, diabetes, high blood pressure and ultimately, heart disease. This isn’t just another health warning — it’s a wake-up call for a nation that glorifies burning the candle at both ends. (Related: Sleep is more than just hours in bed: AHA confirms holistic sleep health is key to preventing heart disease.)

The science behind sleep and heart disease

For years, the American Heart Association (AHA) has promoted Life's Simple 7, a checklist of heart-healthy habits like diet, exercise and blood pressure control. But in 2022, the AHA added an eighth metric: sleep. Columbia researchers examined data from 2,000 middle-aged and older adults, tracking sleep duration, efficiency and disorders like sleep apnea. The results were stark. Short sleepers — those getting under seven hours — had higher rates of obesity, diabetes and hypertension. Irregular sleep patterns worsened cardiovascular risk, while daytime drowsiness and insomnia were linked to poorer heart health. In short, poor sleep doesn't just leave you groggy — it quietly damages your heart.

Why sleep matters more than ever

America is a sleep-deprived nation. The Centers for Disease Control and Prevention (CDC) estimates that one in three adults don't get enough rest. The reasons are familiar: long work hours, screen addiction and stress. But unlike smoking or junk food, sleep deprivation isn't always seen as a public health crisis. That needs to change. Dr. Nour Makarem, the study's lead author, had shown that updating the original cardiovascular health construct "Life's Simple 7" to "Life's Essential 8" by including a sleep health metric improves cardiovascular disease outcomes prediction. Makarem, warns that skimping on sleep disrupts the body's natural repair processes, increasing inflammation and blood pressure — both of which strain the heart.

The case for better sleep

Personal responsibility is key. No government mandate can force people to sleep more, but individuals can take simple steps to improve their habits. Setting a consistent bedtime, even on weekends, helps regulate the body's internal clock. Limiting screen time before bed reduces exposure to blue light, which disrupts sleep. Avoiding caffeine and heavy meals at night can also make a difference, as can treating sleep disorders like sleep apnea. These aren't radical suggestions — they're common sense. Yet in a culture that prizes productivity over rest, they're often ignored.

Prioritizing rest in a busy world

The Columbia study isn't just academic; it's a warning. Heart disease remains the leading cause of death in America, and poor sleep is making it worse. If we want a healthier nation, we must stop treating sleep as a luxury. Employers should reconsider grueling schedules. Families should prioritize bedtime routines. And individuals must recognize that rest isn't laziness — it's self-preservation.

The heart of the matter

The science is clear: Sleep is non-negotiable for heart health. While diet and exercise dominate the wellness conversation, rest is the silent foundation of longevity. The next time you consider skipping sleep to binge Netflix or grind through emails, remember: your heart is paying the price. The choice is yours. Will you listen to the science or keep burning the midnight oil at your own peril? Watch and learn about ways to get a good sleep. This video is from the NNBLBlog channel on Brighteon.com.

More related stories:

Sleep Deprivation Increases Risk of Diabetes and Heart Disease. Sleep duration directly linked to heart disease risk. Research links sleep habits to heart disease: Are you getting the right amount of quality sleep? Get more sleep and significantly lower your risk of stroke and heart disease. Poor sleep increases insulin resistance, diabetes and heart disease risk in teens. Sources include: Mindbodygreen.com NYPost.com Sciencedaily.com Brighteon.com

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