Mumbai: If you’ve been waking up tired, restless, or with a pounding heart despite spending enough hours in bed, it may be more than simple fatigue. According to experts, sleep interruptions can signal underlying health conditions — and in many cases, they directly impact heart health.
Dr Rajesh Matta, consultant interventional cardiologist at Apollo Hospitals, Navi Mumbai, said that sleep should never be taken lightly. “If someone frequently experiences sleep disruptions, it should not be ignored. A proper evaluation is essential because unresolved sleep problems may lead to serious cardiac issues over time,” he explained.
Alarming Signs of Sleep Disturbances
Dr Matta outlined that sleep-related issues can appear in three stages — during sleep, after waking up, and over the long term.
“Pay attention to how you feel in the morning,” he advised. “If you wake up with headaches, feel unrested despite sleeping for enough hours, or experience palpitations or a racing heart, these are red flags.”
He added that excessive daytime fatigue that interferes with concentration or work performance is another common symptom that your heart may be under stress due to poor sleep.
Night-Time Red Flags
Some warning signs may appear while you’re asleep, often unnoticed until someone points them out.
“Loud snoring, gasping, or choking during sleep are key indicators of sleep apnea, which dramatically increases the risk of hypertension, arrhythmias, and heart failure,” Dr Matta warned.
Long-Term Warning Signs
Poor sleep doesn’t only affect how you feel the next day — it can also lead to chronic health challenges.
“Difficulty controlling blood pressure despite medication, unexplained weight gain, or increased irritability and anxiety are long-term effects of poor sleep and stress on the heart,” he said, adding that these symptoms should prompt medical attention.
How to Improve Sleep Quality
Dr Matta shared four simple but effective habits to improve both sleep quality and heart health:
- Set a fixed wake-up time:
More important than a fixed bedtime, it helps regulate your body’s circadian rhythm. Within two weeks, your body naturally begins to feel sleepy at the right time. - Get morning sunlight exposure:
Step outdoors within 30 minutes of waking. Sunlight helps reset your internal clock and promotes deeper sleep later at night. - Exercise regularly:
Aim for 30 minutes of moderate physical activity on most days — but finish at least three hours before bed. Regular exercise is one of the most effective natural sleep aids and supports cardiovascular health. - Wind down gently:
Spend 15 minutes before bed doing light reading, breathing exercises, or stretching. Avoid screens and stressful conversations during this period.
The Bottom Line
Sleep is more than rest — it’s the foundation of overall well-being. When left unchecked, sleep disturbances can contribute to high blood pressure, heart disease, and metabolic imbalance.
If you’re regularly waking up tired or feeling your heart race at night, experts recommend seeking medical advice instead of brushing it off as routine fatigue.