Sleep Mistake Increases Heart Risk in Just 3 Days

To avoid heart disease, doctors say diet and exercise should be the main focus.

And yes, they are a good start.

But many other factors can increase your risk of cardiovascular disease… even if you’re following your doctor’s orders.

In fact, one recent study showed that despite exercise, your heart risk can go up after just three days of making this sleep mistake.

In a recent study, researchers tested the effects of sleep deprivation on 16 young men with healthy sleep habits. They did two sessions in a sleep laboratory and controlled their meals and activity levels.

• In one session, they got their regular amount of sleep for three nights.
• In the other, they were limited to four hours of sleep per night.

All other factors were controlled, which included 30 minutes of high-intensity exercise.

Blood tests revealed that sleep deprivation increased proteins associated with increased inflammation.

These same proteins are connected to a higher risk of heart failure and coronary artery disease.

Of course, this isn’t the first study to show that lack of sleep can negatively impact your heart.

But this one stands out because:

1. It showed just how quickly sleep issues can negatively affect the rest of your body.
2. These harmful effects occurred in young, healthy individuals.

If this is what can happen after three nights of too little sleep, imagine the negative impact it can have after three months or YEARS.

And remember, if this can occur in healthy individuals, imagine the toll it would have on people with increased heart risks or weakened immune defenses.

The study also revealed that while exercise does help, it doesn’t entirely cancel out the harmful effects caused by a lack of sleep.

The bottom line is poor sleep impacts far more than mood and energy levels alone.

Quality sleep needs to be prioritized along with diet, exercise, circadian rhythm, and all the other lifestyle factors I tell you about every week.

To get good rest, focus on your morning routine—spend time outside at sunrise to set your circadian rhythm—and your evening routine—limit blue light, go to sleep at the same time each night, and sleep in a cool, dark, EMF-free room.

P.S. Twenty-minute ritual resets your body clock.

View Sources

Brandão, L.E.M., Zhang, L., Grip, A. et al. The overlooked trio: sleep duration, sampling time and physical exercise alter levels of olink-assessed blood biomarkers of cardiovascular risk. Biomark Res 13, 67 (2025).