There was a time when simply fulfilling our “wants” was enough. Today, however, we are caught in an endless race to satisfy our “desires,” whether driven by work, passion, or personal goals. In this pursuit, we often neglect one of our most precious gifts: sleep. Gen Z and millennials are advised to get around 8 to 10 hours of sleep each night, but many fall short, staying up late due to work, social media, chatting, or binge-watching series. This sleep deprivation is a red flag, as it’s increasingly linked to a rise in heart attacks among younger individuals.

In a recent article by Fortis Hospital, it was noted that “Before COVID-19, acute coronary issues were typically seen in patients in their 50s. However, post-COVID, there has been a concerning increase in heart attack diagnoses among individuals in their 30s.”

Dr. M Sai Sudhakar, Director, Cath Lab, Chief Interventional Cardiologist, Chief Cardiac Transplant Physician, Gleneagles Hospitals, Lakdi Ka Pul, Hyderabad informed us that consistently getting less than 7-8 hours of sleep per night can increase the risk of developing cardiovascular issues. Chronic sleep deprivation is linked to higher blood pressure and increased risk of heart disease. Maintaining a consistent sleep schedule, ensuring adequate and quality sleep, and addressing sleep disorders are crucial for promoting heart health in younger individuals.”

Hena Kanakia Gangar, a certified Pediatric Sleep Consultant, Nutrition Expert, and Diabetes Educator, explained various factors about heart health in younger people. She informed that sleep deprivation disrupts hunger and appetite hormones, leading to overeating, especially refined carbs, which are harmful to heart health.

Hena further shared that “It also spikes cortisol levels, increasing inflammation, which negatively impacts heart health. Insufficient sleep further triggers physiological and hormonal changes that raise blood pressure, blood sugar, and inflammation levels, all of which contribute to heart disease.” 

Dr. Subhash Gupta, Chairperson of Red Cross Society, Ghaziabad, put his point of view forward, saying, “The growing pressures from work and academic life contribute to this issue, making it crucial to address sleep health. Disrupted sleep patterns place added stress on the heart, raising the risk of heart-related conditions.”

Saurabh Bothra, CEO & Certified Yoga Instructor, Habuild informed us more about how poor sleep gradually increases the risk of heart disease over time. He said, “Waking up a lot at night or having trouble staying asleep can lead to high blood pressure, more inflammation, and extra stress, all of which put strain on your heart.”

Before it’s too late, youngsters must bring crucial changes in their lifestyle to bring sleep discipline. Hena suggested that one should avoid using screens late at night. There should be a 2-3-hour gap between the last meal and sleep. Preferably, they should go to bed between 10-11 PM.

Dr. Sai says, “Poor dietary habits, such as high consumption of processed foods and sugary drinks, can alleviate the negative effects of inadequate sleep, Conversely, healthy lifestyle choices such as regular exercise, a balanced diet, and stress management can mitigate the adverse effects of sleep deprivation, supporting better heart health and overall well-being.”

Similarly, Saurabh asserted, “Regular movement is super important to keep your heart in top shape. Lack of sleep ramps up stress and increases cortisol, which can raise blood pressure and, over time, strain your heart.”

But the most important thing here is to note the specific signs of sleep disorders. Dr. Subhash highlighted that youngsters should recognise signs as early as possible. He underscored the chronic difficulties like – struggling falling or staying asleep, severe daytime tiredness, restless legs, nightmares and frequent snoring. Addressing sleep disturbances early on through lifestyle modifications, stress management, and seeking professional help can help to reduce these risks and protect heart health in the face of modern stressors.

Dr. Sai highlighted a few points based on proven research and experience saying, “Loud snoring or intermittent pauses in breathing during sleep may indicate obstructive sleep apnea, which is linked to increased cardiovascular risk. Frequent leg movements or an irresistible urge to move while sleeping may suggest restless legs syndrome or periodic limb movement disorder, which can affect sleep quality.”

Saurabh emphasised upon recognising the signs of sleep problems early on to avoid long-term heart health issues. He says, “If you’re always sleepy, even after a full night’s rest, it could mean you have sleep apnea or another sleep disorder. Frequent tossing and turning or leg movements could signal sleep problems that may impact heart health. If you’re feeling more irritable, anxious, or having trouble concentrating, poor sleep could be the cause, indirectly affecting your heart.”

Addressing sleep disorders early is crucial for maintaining heart health, especially for younger individuals who may overlook the importance of proper rest. Implementing lifestyle changes, such as reducing screen time before bed and maintaining regular physical activity, can improve sleep quality and overall well-being. Taking proactive steps to manage sleep health can significantly reduce long-term risks and protect against heart-related issues. Remember, Quality sleep is not a luxury but a necessity for a healthy heart. So, start prioritising your sleep today, your heart will thank you for it forever.