Sleep, stress, and blood vessels
Both are hard to measure well, which is why the research is messier than for food or exercise. Here is what’s solid so far.
The short version
- The American Heart Association added sleep to its core heart health checklist in 2022.
- Adults should aim for 7 to 9 hours a night.
- Slow, controlled breathing is one of the few stress tools with blood pressure trials behind it.
Sleep is now on the heart health list
In 2022 the American Heart Association updated its checklist for heart health, called Life’s Essential 8, and added sleep. Adults are advised to get 7 to 9 hours a night. Short sleep is linked to higher blood pressure, and blood pressure normally dips at night, giving vessels a break.
Why stress is hard to study
Stress shows up as faster heart rate and tighter blood vessels in the short term. But stress is hard to measure over years, and stressed people often sleep less, move less, and eat differently. That makes it hard to separate stress itself from everything that comes with it.
Breathing: the most tested stress tool
A 2021 University of Colorado trial had people breathe in hard against a resistance device, 30 breaths a day. Their top blood pressure number fell about 9 points in six weeks. See the breathing article. Slow breathing at about six breaths a minute is another approach we’re tracking.
Sleep and erections
Most healthy men have several erections during deep sleep each night, a normal part of keeping penile tissue supplied with oxygen-rich blood. Poor sleep and untreated sleep apnea are both linked to erectile problems.
Sources
Educational information, not medical advice. Read our medical disclaimer.