Does Insomnia Raise Your Risk for Heart Trouble?

People with insomnia experience a terrible double bind. On the one hand, they have trouble falling or staying asleep. That is, after all, the definition of insomnia. As a result, they may have trouble functioning normally during the day. On the other hand, they keep hearing about all the dire consequences of inadequate sleep. This frequently leads to anxiety about insomnia, which only makes the situation worse. Sadly, some research will probably add to their distress. Does insomnia raise your risk for heart trouble? Two studies suggest that it may.

Might Insomnia Raise Your Risk for Heart Attacks?

A meta-analysis of nine studies reviewed the data on more than one million patients (Clinical Cardiology, Feb. 25, 2023). The authors report that people with insomnia are at higher risk for heart attacks. The highest risk was recorded for those who usually slept less than five hours a night. However, people sleeping nine hours or longer were not protected. The sweet spot seems to be between six and eight hours of sleep a night, although individuals do vary in the amount of sleep they need.

How Could Insomnia Lead to Cardiovascular Problems?

Researchers wanted to better understand why people with sleep difficulties are more prone to cardiovascular problems (Journal of the American Heart Association, Feb. 21, 2023). To accomplish that, they turned to subjects participating in a large ongoing cohort study called the Multi-Ethnic Study of Atherosclerosis, or MESA. More than 2,000 of these older individuals wore a device for a week that measured when they went to bed and how long they slept. They also kept sleep diaries and had one night during the week of intensive in-home sleep monitoring.

Researchers compared these data on sleep to the individuals’ coronary artery calcium scores. MESA researchers had gathered this information as part of the study. Individuals who had highly variable bed times or sleep duration were more likely to have a high CAC score, indicating atherosclerosis. In addition, they often had blood pressure readings that differed between the arm and ankle.

The authors conclude,

“Our findings suggest that irregular sleep patterns may play a role in the pathophysiologic development of cardiovascular disease.”

Can You Overcome Insomnia?

Many people attempt to deal with insomnia by taking medication. However, both over-the-counter and prescription sleeping pills can have negative consequences. If you would like to learn how to overcome insomnia without medicines, you may wish to listen to our interview with Dr. Jade Wu. It is Show 1333: Overcoming Insomnia Without Medication.

Looking for a Better Night’s Sleep:

Q. I feel like I have tried everything for insomnia, from tart cherry juice to Nytol. I’ve also taken melatonin and prescription eszopiclone. Occasionally I also take magnesium or valerian, but I still dream of a good night’s sleep. If you have any suggestions for me, I would love to hear them.

A. You have a right to feel frustrated after trying so many approaches. While sleep medicines such as eszopiclone (Lunesta) or zolpidem (Ambien) can help many people at first, they may not be a great long-term solution.

Some non-drug options include taking a hot bath or shower an hour before bedtime. This resets your body temperature in a way that gets your own melatonin active. Regular exercise, but not too late in the day, can often be helpful.

Cognitive behavioral therapy for insomnia is perhaps the longest lasting treatment. While you might have trouble finding an experienced therapist, research shows that CBT delivered online can be effective (Sleep Medicine, May 3, 2025).

You may find our eGuide to Getting a Good Night’s Sleep has some helpful suggestions. One strategy that is often overlooked is self-hypnosis (International Journal of Clinical and Experimental Hypnosis, April-June 2024).  This safe strategy can be helpful for both falling asleep in the evening and falling back to sleep after early morning waking.