In fact, a recent study found that as little as three nights of poor sleep can have an acute effect on cardiovascular health. Sixteen young men agreed to immerse themselves in an experiment conducted by researchers. They wanted to find a basic understanding of the biological effects caused by sleep disruption and circadian misalignment.
As part of the study, participants underwent continuous monitoring in a sleep laboratory during two separate sessions. In one session, their sleep was severely limited, averaging just 4.25 hours of sleep per night across three nights in a row. In stark contrast, during the opposite session, they benefited from an average sleep time of about 8.5 hours per night. Even with 30 minutes of high-intensity exercise each day, the damaging effects of poor sleep on heart health remained.
Our study found that participants experienced significant increases in 16 proteins associated with cardiovascular disease. This reversal happened after just three nights of poor sleep! These proteins included leptin, lipoprotein lipase, and galectin-9, all of which have previously been identified as being associated with SRT and inflammation.
Cheng-Han Chen, MD, the study’s lead researcher, highlighted the significance of these findings.
“This biomarker-based study found changes in blood chemistry associated with inflammation after a few nights of sleep restriction,” he stated. “This suggests a biochemical mechanism by which poor quality sleep can impact someone’s health.”
“This adds to the body of literature and amplifies the association of sleep restriction with a pro-inflammatory state, suggesting that even short-term sleep restriction can have significant health consequences.”
The researchers cautioned that bad sleep might negatively impact these health factors, as well as endocrine and immune functioning. Their work highlights a critical need to raise awareness about the health impacts related to getting too little sleep.
To lessen these risks, Dr. Chen’s advice was to stick to sleep hygiene.
“We also recommend that people practice good sleep hygiene including avoiding caffeine and alcohol later in the day, avoiding the use of electronic devices before bedtime, limiting long daytime naps, exercising regularly, and following a healthy diet.”
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