Why broken sleep is worse than no sleep for your heart? Explained

New Delhi: When it comes to sleep, most people believe that a few hours here and there are better than none at all. However, new scientific insights are turning that belief upside down. Research now suggests that fragmented or broken sleep when you repeatedly wake up during the night could be more damaging to your heart than getting no sleep at all. Interrupted rest disrupts the body’s natural rhythm and recovery cycles, putting extra stress on the cardiovascular system. Over time, this can trigger inflammation, elevate blood pressure, and impair the heart’s ability to function efficiently. The Heart Works Harder When Sleep Is Fragmented When sleep is consistently interrupted, the body doesn’t enter the deep, restorative stages of rest needed for repair and balance. Instead, the heart rate and stress hormone levels fluctuate throughout the night, mimicking a constant “fight or flight” mode. Your Brain Can “Log Off” Without Warning: What Happens When You Skip Sleep This continuous activation of the sympathetic nervous system can lead to stiffened blood vessels, increased cholesterol levels, and higher risk of heart disease. The effects are particularly pronounced in people who suffer from sleep apnea or those who frequently wake up due to stress, noise, or late-night screen use. Why Broken Sleep Can Be More Harmful Than No Sleep It may seem counterintuitive, but researchers say that fragmented sleep can sometimes be worse than no sleep. That’s because when you stay awake all night, your body experiences one continuous phase of wakefulness followed by recovery once you rest again. But when your sleep is repeatedly disturbed, the body’s biological clock gets confused. This irregular rhythm interferes with vital nighttime processes like blood sugar regulation, muscle repair, and hormone production. Over time, the disrupted cycle can accelerate aging of the cardiovascular system and increase the risk of heart attacks, strokes, and hypertension. Hidden Culprits Behind Broken Sleep Broken sleep doesn’t always result from obvious causes like insomnia or illness. Everyday habits like checking your phone at midnight, late caffeine intake, or inconsistent bedtimes can all fragment your rest. Environmental factors such as light pollution, stress from work, or even sleeping in a noisy neighborhood also contribute to poor-quality sleep. Many people also underestimate the role of diet. Heavy or sugary meals before bedtime can spike blood sugar and heart rate, causing multiple awakenings through the night. Small Lifestyle Changes Can Help Protect Your Heart The good news is that the heart can recover once healthy sleep patterns are restored. Experts recommend sticking to a consistent bedtime, keeping electronics away from the bed, and avoiding stimulants after evening hours. Breathing exercises or gentle stretching before bed can also calm the nervous system and reduce night-time awakenings. 10 Bollywood horror movies that will keep you hooked; Ready for a sleepless night? Regular physical activity during the day, exposure to sunlight in the morning, and maintaining a cool, dark bedroom can further improve sleep quality. The Takeaway Your heart doesn’t just need sleep it needs steady, uninterrupted sleep. Missing out on deep rest once in a while may not cause harm, but constant sleep fragmentation can silently strain your cardiovascular system over time. Prioritizing a stable, restorative night’s rest might be one of the simplest and most powerful ways to protect your heart’s long-term health.