Most of us know that sleep is essential for feeling rested, energized, and prepared to face the day. However, what many people don’t realize is that sleep quality plays a crucial role in maintaining heart health. In fact, mounting evidence indicates that poor sleep can be as harmful to cardiovascular health as an unhealthy diet, lack of exercise, or smoking.
How Poor Sleep Affects the Heart
Your body pays a price when you cut your sleep short or when sleep is fragmented and restless. The cardiovascular system is especially sensitive to sleep disturbances. Research shows that sleep deprivation can disrupt the delicate balance of your autonomic nervous system, leading to several heart-related issues problems:
- High Blood Pressure (Hypertension): Blood pressure naturally dips during restful sleep. This nighttime drop gives your heart and blood vessels a break. Without enough sleep, blood pressure stays elevated, increasing strain on the arteries and heart. Chronic high blood pressure is one of the biggest risk factors for heart attacks and strokes.
- Increased Sympathetic Nervous System Activity: Poor sleep boosts the “fight or flight” response, raising heart rate, causing vasoconstriction (narrowing of blood vessels), and increasing salt retention. Over time, this ongoing stress can push the heart into overdrive, leading to long-term damage.
- Cardiac Overload: Poor sleep can contribute to volume overload, a situation in which the heart must work harder to pump blood, accelerating wear and tear on the cardiovascular system. This puts more strain on the heart and increases the risk of fluid retention.
In short, poor sleep isn’t just an inconvenience; it’s a hidden driver of cardiovascular problems.
The Bigger Picture: Sleep, Lifestyle, and Cardiovascular Health
Think of sleep as the foundation of your health “house.” You can eat well, exercise, and manage stress, but if the foundation is cracked, your sleep is poor, and the structure above it (your cardiovascular system) won’t stay strong for long.
For those already dealing with cardiovascular challenges, addressing sleep quality can be just as important as following a heart-healthy diet.
Nutritional Support for Sleep
The good news is that improving sleep hygiene, such as consistently going to bed, limiting caffeine late in the day, reducing screen time before bed, and using dietary supplements for sleep, can help.
Melatonin
Melatonin production increases when it begins to get dark and shuts off when there is daylight. Melatonin has many effects on the body, including reduced arousal and related brain activity and delays in the production of cortisol. Studies with melatonin have shown improvements in the time it takes to fall asleep (sleep latency), sleep quality, jet lag[i], and the time required to fall asleep[ii].
PEA (Palmitoylethanolamide)
A study with Levagen®+ showed improvements in sleep latency, the number of awakenings, and the time it takes to feel awake. Throw in the fact that it also helps with pain (contributing to poor sleep), and it is no wonder this is a good sleep option.
Saffron
A recent study on Affron® and sleep found that saffron supplementation was associated with increased evening melatonin concentrations and no increases in cortisol levels.[iii]
Somnoril®
A recent study looked at Somnoril® and found that it can help people sleep better. In the study, 56 adults who had trouble sleeping took 300 mg of Somnoril® each day. Compared to those who took a fake pill, the group using Somnoril® fell asleep faster, slept longer, and felt more energetic during the day.
Valerian
Valerian increases stages 3 and 4 of the sleep cycle while decreasing stage 1 (the time to fall asleep). This means valerian will help one to fall asleep faster and stay in the final two stages of sleep longer.
While none of these ingredients have studies to show that they work specifically for these other health conditions, I like to assume that if sleep is an underlying risk factor, then taking something to aid with sleep may be a missing piece for the end consumer.
Herbal Pharmacist® Cardiovascular Health Support Ingredients
Many of these ingredients help minimize damage caused by poor sleep while strengthening the heart and circulatory system. Here are my favorites:
ABG10+® – The Benefits of Aged Black Garlic
ABG10+ helps protect your heart and blood vessels in several ways. First, it contains an antioxidant called SAC, which helps shield your arteries from damage caused by stress and aging. It also supports healthy cholesterol levels by lowering total cholesterol, bad (LDL) cholesterol, and triglycerides, while raising good (HDL) cholesterol. On top of that, ABG10+ improves how well your blood vessels work by boosting nitric oxide, a molecule that helps your blood vessels relax and improves blood flow. [iv][v][vi]
IGOB-131® – The Metabolic Heart Protector
IGOB-131® has demonstrated remarkable benefits for heart health. It can help lower unhealthy cholesterol, total cholesterol, and triglycerides, while increasing the beneficial HDL cholesterol your body needs. This ingredient also promotes better blood sugar and insulin control, which can help keep your arteries clear. People using IGOB-131® have experienced weight loss and a reduction in waist size, both essential factors for lowering the risk of cardiovascular problems.[vii][viii]
NSK-SD® – The Circulatory System’s Cleanup Crew
NSK-SD® works in several important ways to support your circulatory health. It helps break down fibrin, a protein that can build up in your blood vessels and increase the risk of blood clots or blockages. It also has a natural blood-thinning effect, which improves overall circulation. On top of that, studies have shown that NSK-SD® can help support healthy blood pressure, making it a valuable addition for maintaining a healthy heart and circulatory system.
AquaCelle® Omega-3 – Advanced Absorption for Essential Fatty Acids
Omega-3s (EPA and DHA) are essential fatty acids with cardioprotective properties. AquaCelle® is a self-emulsifying delivery system that enhances the bioavailability of omega-3 oils by up to 6 times compared to standard fish oil. AquaCelle® technology ensures superior absorption of omega-3s without the fishy aftertaste, making it an excellent choice for daily cardiovascular support.
EPA and DHA, two important omega-3 fatty acids, help lower blood triglyceride levels and support healthy blood pressure. Including them in your routine can help keep your arteries flexible and your circulatory system in good shape.
Putting It All Together
If you’re struggling with sleep issues, it’s essential to recognize that your heart may be paying the price. Improving sleep hygiene should be a top priority, but nutritional support can also play a vital role in protecting cardiovascular health. For those with sleep and cardiovascular health concerns, I would consider taking a multifaceted approach and using ingredients from both areas to best support your overall health.
By combining lifestyle changes, such as creating a regular bedtime routine, staying active during the day, and practicing stress reduction techniques, with targeted natural ingredients, you can give your heart the support it needs, even when sleep isn’t perfect.
Other References:
[ii] Nagtegaal JE, Laurant MW, Kerkhof GA, et al. Effects of melatonin on the quality of life in patients with delayed sleep phase syndrome. J Psychosom Res 2000;48:45-50.
[iii] Lopresti A, Smith S, Drummond P, An investigation into an evening intake of a saffron extract (affron®) on sleep quality, cortisol, and melatonin concentrations in adults with poor sleep: a randomised, double-blind, placebo-controlled, multi-dose study, Sleep Medicine Volume 86, 2021, Pages 7-18,
[iv] Serrano JCE, Castro-Boqué E, García-Carrasco A, Morán-Valero MI, González-Hedström D, Bermúdez-López M, Valdivielso JM, Espinel AE, Portero-Otín M. Antihypertensive Effects of an Optimized Aged Garlic Extract in Subjects with Grade I Hypertension and Antihypertensive Drug Therapy: A Randomized, Triple-Blind Controlled Trial. Nutrients. 2023 Aug 23;15(17):3691. doi: 10.3390/nu15173691. PMID: 37686723; PMCID: PMC10490347.
[v] Valls RM, Companys J, Calderón-Pérez L, Salamanca P, Pla-Pagà L, Sandoval-Ramírez BA, Bueno A, Puzo J, Crescenti A, Bas JMD, Caimari A, Salamanca A, Espinel AE, Pedret A, Arola L, Solà R. Effects of an Optimized Aged Garlic Extract on Cardiovascular Disease Risk Factors in Moderate Hypercholesterolemic Subjects: A Randomized, Crossover, Double-Blind, Sustainedand Controlled Study. Nutrients. 2022 Jan 18;14(3):405. doi: 10.3390/nu14030405. PMID: 35276764; PMCID: PMC8838962.
[vi] Ahmed T, Wang CK. Black Garlic and Its Bioactive Compounds on Human Health Diseases: A Review. Molecules. 2021 Aug 19;26(16):5028. doi: 10.3390/molecules26165028. PMID: 34443625; PMCID: PMC8401630.
[vii] Oben J, Ngondi J, Blum K. Inhibition of adipogenesis and glucose uptake by African mango seed extract (IGOB131) is associated with down-regulation of PPARγ, adiponectin, and leptin genes. Lipids Health Dis. 2008;7:44. doi:10.1186/1476-511X-7-44
[viii] Ngondi JL, Oben JE, Minka SR. The effect of Irvingia gabonensis seed extract on body weight and blood lipids of overweight subjects in Cameroon. Lipids Health Dis. 2005;4:12. doi:10.1186/1476-511X-4-12