I’ve been a dietitian for nearly 20 years, so I’m fairly confident about most heart-health advice. Then I asked a cardiologist to name the worst habit for your heart—and their answer caught me off guard.
“One of the top things that people need to change to improve cholesterol, blood pressure and general health is their poor sleep patterns or habits,” says Jayne Morgan, M.D., cardiologist and vice president of medical affairs at Hello Heart. “Essentially any type of circadian disruption can alter lipid metabolism and blood pressure control.”
In fact, sleep is one of the health metrics in Life’s Essential 8—the key measures the American Heart Association has defined for improving and maintaining cardiovascular health. And research has shown that poor sleep doesn’t just affect cholesterol and blood pressure, but also risk of stroke, atrial fibrillation (a-fib), cardiovascular disease (CVD mortality), arterial stiffness and more.
The Best Tools for Better Sleep, According to Cardiologists
“Ideal sleep conditions help support healthy blood pressure, heart rhythm, metabolism, and inflammation,” says Morgan. “It’s not just about getting ‘enough’ sleep. It’s important to have a consistent sleep schedule—ideally 7 to 9 hours for an adult.”
Morgan also recommends keeping your bedroom cool and dark. “Cooler temperatures support deeper sleep and parasympathetic nervous system activity, helping lower nighttime heart rate and blood pressure.”
So what do cardiologists recommend you do to improve your sleep and thus improve your cardiovascular health? First, limit caffeine after noon or at least 6 to 8 hours before bedtime. Also reduce or eliminate alcohol consumption in the hours leading up to bedtime, minimize tech and blue light exposure after dark, work on nose breathing if you’re a mouth breather, and get some sunshine during the day to increase melatonin production at night.
With those tips in mind, check out the following products to improve your sleep:
MyHalos Blackout Sleep Mask
Amazon
“For those who have trouble keeping light out of their bedroom, get a good sleep mask,” says Morgan. This particular sleep mask is highly rated on Amazon, works for side sleepers and is designed to give you complete blackout. “There are also sleep masks that are lightly weighted and apply natural pressure to the body to produce a calming effect.”
Livho High Tech Blue Light Glasses
Amazon
“One of the most important things you need to avoid close to bed is screen time, in any form. This includes TVs, laptops, iPads, and the biggest offender, your smart phone. Blue light suppresses melatonin, which delays sleep onset and shortens deep sleep, both of which are linked to higher cardiovascular risk,” explains Morgan. While research is mixed on the effectiveness of blue light glasses, some people may benefit—especially with prolonged screen use. These blue light glasses let you still watch TV, read on your iPad or scroll your phone, while reducing your blue light exposure. They’re top-rated on Amazon and come in nearly 20 different combinations of colors.
Patch4u Premium Tape
Amazon
“Individuals who habitually breathe through their mouth instead of their nose—especially at night in their sleep—have higher sleep fragmentation that can lead to elevated blood pressure,” says Morgan. “I have a lot of patients who have had success with mouth tape.”
Patch4u mouth tape is a best seller on Amazon and designed for comfort and softness so it’s gentle on your skin all night long. The tape is also latex-free and hypoallergenic—ideal for anyone with sensitive skin.
Luxear Cooling Pillow Cases, 2-Pack
Amazon
“For those who are ‘hot sleepers’ there are a number of companies that have cooling pillow cases to help regulate body temperature at night,” says Morgan. Instead of swapping out your pillows, you can pick up cooling pillow cases, like this pair that’s highly-rated on Amazon. One side is made of cooling fibers that are designed to absorb body heat, the other side is 100% cotton.
More Top-Rated Tools for Better Sleep at Amazon
Nodpod Gentle Pressure Sleep Mask
Amazon
Hatch Restore 3 Sunrise Alarm Clock
Amazon
Wake Up Light Sunrise Alarm Clock
Amazon
Verilux HappyLight Luxe Light Therapy Lamp
Amazon
Verilux SmartLight Floor Lamp
Amazon
