Sleep tips for people with a heart condition

Trouble sleeping, heart attacks and heart problems often go hand in hand. If you have a heart condition, understanding how sleep affects your heart and finding ways to get better sleep can help you feel more rested, support your recovery and make it easier to manage your condition.

Impact of a heart diagnosis on sleep

Regular, good-quality sleep is one of the best things you can do for your heart and overall health. It helps your body and brain rest, heal and recover. It also supports your emotional wellbeing and mental health.

People who’ve had a heart attack or have another heart condition often have trouble sleeping. Worry or stress can make it hard to relax, and symptoms like shortness of breath or chest discomfort can wake you up at night. Changes to your daily routines, activity levels or medicines may also affect your sleep.

Sleep problems and heart issues affect each other in a two-way cycle. Poor sleep can put extra strain on your heart, and heart conditions can make it harder to sleep. Finding ways to improve your sleep can help your heart, and looking after your heart can help you sleep better.

Impact of sleep disorders on heart health

Some sleep disorders, like insomnia and sleep apnoea, are linked to heart disease .

Insomnia means having trouble falling asleep, staying asleep or getting back to sleep after waking too early. An increasing number of studies show the link between insomnia and the risk of heart disease.

Sleep apnoea causes breathing to stop and start briefly during sleep, often causing gasping or choking. This can happen hundreds of times a night, disrupting sleep. It causes sudden changes to your heart rate and oxygen levels, which puts extra strain on your heart. There’s a strong link between sleep apnoea and increased risk of high blood pressure, irregular heartbeats, heart attack, stroke and heart failure.

Key symptoms of sleep apnoea include:

• loud, persistent snoring
• gasping, choking or pausing breathing during sleep (usually noticed by a bed partner)
• waking up feeling unrefreshed, groggy or with morning headaches
• excessive daytime sleepiness, difficulty focusing, or unintentional naps during the day
• mood changes, irritability, and loss of interest in sex
• waking frequently during the night or having restless sleep
• dry mouth or facial congestion after waking.

Getting support and treatment for these problems can improve your sleep, mood, energy and heart health. If you think you may have a sleep disorder, talk to your doctor about treatment options.

You can evaluate your sleep with the Epworth Sleepiness Scale or the Twenty Winks Sleep Questionnaire.

More about how sleep affects your heart

Returning to normal sleep after being in hospital

Being in hospital can disrupt your usual routines and sleep patterns, so it’s common to have trouble sleeping after a hospital stay. As you get back to your usual routines, your sleep often improves, though it may take several weeks. Getting enough sleep is an important part of your recovery and helps your body heal.

In the early days after discharge, you may need pain management. Remember to take pain medicines as prescribed and before you go to bed.

To help get your sleep back on track :

• go to bed and wake up at the same time each day
• use extra pillows to support your body and help manage symptoms like breathlessness or discomfort
• talk to your doctor about the timing of your medicines if they affect your sleep
• try gentle relaxation or mindfulness exercises to reduce stress and anxiety
• include some activity during the day so your body can rest better at night.

Some people find using a smartwatch or fitness tracker helpful to monitor their sleep, activity levels and heart rate. This can show useful patterns and may help you feel more in control of your recovery.

Will my heart medication affect my sleep?

Some heart medicines can make it harder to fall or stay asleep or can make you feel sleepy during the day. Others may cause you to wake in the night, or go to the bathroom, which can disturb your rest.

Good sleep is an important part of your recovery after a heart attack or heart event, so if you notice changes to your sleep, talk to your doctor, who can check whether your medicines are affecting your sleep and suggest ways to manage this. It’s important you don’t stop taking your medicines without talking to your doctor first.

Sleep medications and heart conditions

Some people think about taking sleeping pills when they aren’t sleeping well. However, some sleeping pills aren’t safe for people with heart conditions and may interact with other medicines. It’s important to mention your heart condition and any medicines you’re taking to your doctor or pharmacist before starting any sleep medicines (prescribed or over-the-counter).

Tips for better sleep at night

Falling asleep and staying asleep can be hard. No single approach works for everyone, but small, consistent habits may help. Here are some tips you might find helpful:

Same time, every time

Go to bed and get up at the same time every day, even on weekends. This helps your body settle into a regular routine, know when it’s time to sleep and can protect your heart.

Take time to unwind

Do something relaxing before bed, like gentle stretches, deep breathing, listening to music or reading a book. This tells your body that it’s time to sleep.

Switch off to sleep

Avoid using phones, tablets, TVs and other screens for at least an hour before bed. Their light lowers melatonin levels, the hormone that helps you fall asleep.

Cool, dark and quiet

Make your bedroom cool, dark and quiet. Use comfortable bedding so you don’t get too cold or hot at night.

Active in the day

Get some fresh air and exercise during the day. Exercise will help you fall asleep quicker and stay asleep longer. Even a short walk can help your body rest better at night.

Cut back to sleep more

Avoid caffeine, alcohol and big meals late in the day so your body can focus on resting.

Reboot when you can’t sleep

Don’t stay in bed if you’re awake for more than 20 minutes. Get up and do something relaxing until you feel sleepy, then go back to bed and try again. Repeat as needed to teach your body to fall asleep more easily over time.

When to see your doctor

Most people have a bad night’s sleep now and then, but if your sleep problems last for more than a few days, talk to your doctor, especially if you:

• find it hard to fall asleep and stay asleep most nights
• snore loudly or have been told you do
• gasp, choke or briefly stop breathing in your sleep
• feel very tired most days, even after what should be enough sleep
• notice your sleep is affecting your mood, concentration or daily activities
• rely on sleeping pills, alcohol or other aids to help you sleep.

Your doctor can help find the cause of your sleep problems, suggest treatment options, or refer you to a sleep specialist or clinic for a sleep study.

If you have insomnia, your doctor may suggest cognitive behavioural therapy for insomnia (CBT-I). This treatment focuses on building healthier sleep habits and has been proven to improve sleep long term.

Living with a heart condition

Online support group for people with heart conditions