May 27, 2025 — A new study suggests that even a few nights of poor sleep can begin to negatively affect heart health, highlighting the importance of consistent rest.
According to the Centers for Disease Control and Prevention (CDC), adults should aim for at least seven hours of sleep each night. However, stress, lifestyle factors, or underlying health conditions can make this goal difficult to reach.
Researchers from a recent study published in the journal Biomarker Research found that just three consecutive nights of restricted sleep—about 4.25 hours per night—led to changes in blood proteins linked to inflammation and cardiovascular disease.
Short-Term Sleep Loss Has Measurable Impact
The study involved 16 young men with healthy body weights. Participants completed two three-night sessions in a sleep lab. In one session, they experienced sleep restriction. In the other, they slept normally for around 8.5 hours each night.
Blood samples were taken before and after 30-minute high-intensity exercise sessions to evaluate how sleep patterns affected the body’s protein levels.
The researchers analyzed 88 proteins related to cardiovascular health, including leptin, lipoprotein lipase, and galectin-9. They found that just three nights of poor sleep caused a rise in 16 proteins associated with inflammation and cardiovascular risk, such as interleukins and chemokines.
Exercise Helps—but Not Enough
Although exercise had some positive effects on protein levels, it did not fully reverse the damage caused by poor sleep. Some beneficial proteins like IL-6 and BDNF increased regardless of sleep quality, but their levels were lower in sleep-deprived participants.
The findings suggest that even short-term sleep deprivation can prompt biological changes that may lead to heart problems—even in young, healthy individuals.
Expert Reactions
Dr. Cheng-Han Chen, a cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center, told Medical News Today that the study shows a potential biochemical link between poor sleep and inflammation.
“This biomarker-based study found changes in blood chemistry after a few nights of sleep restriction,” Dr. Chen said. “It shows how poor quality sleep can impact overall health, including the immune and endocrine systems.”
Dr. Harneet Walia, medical director of sleep at Miami Cardiac & Vascular Institute, praised the study’s design. “These findings add meaningful evidence to the growing body of research linking short sleep duration to cardiovascular inflammation,” she said.
Improving Sleep Habits
To protect heart health, experts recommend maintaining a consistent sleep schedule and bedtime routine. Good sleep hygiene practices include avoiding caffeine and alcohol late in the day, limiting screen use before bed, exercising regularly, and eating a healthy diet.
Dr. Walia also advised creating a calming nighttime routine to help the body wind down and prepare for restful sleep.
As researchers continue to explore the long-term effects of sleep loss, particularly in older adults and women, the message remains clear: even a few nights of poor sleep can have a measurable impact on your heart.
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