"Sleep is the best meditation," the Dalai Lama once said, and nowadays, one could add that good sleep can also heal a man's heart. Sleep, often neglected in our hectic world, plays a significant role in heart health. The old wisdom suggests that sleep brings well-being not only to the mind but also to the body — and this is especially true for heart health in men. However, like few other factors, sleep habits can either reduce or amplify the risk of heart disease.

Sleep is a biological necessity that rejuvenates and refreshes our body and mind. Yet, while many of us instinctively understand the benefits of sleep for our well-being, we often overlook its deeper effects, particularly on the cardiovascular system kardiovaskulärconcerning the heart and blood vessels. Sufficient sleep, defined as 7-9 hours per night, is crucial for the body to optimally perform its regulatory functions, such as blood pressure control and hormone secretion. Frequently, sleep deprivation is seen as an unavoidable consequence of a complex modern lifestyle — however, this lack can long-term open the doors to serious health problems.

Inadequate sleep can make a man more susceptible to cardiovascular diseasesheart and metabolic diseases, as has been demonstrated multiple times by scientific studies ^[1], ^[2]. A regular sleep duration of less than 7 hours is known to increase the risk of hypertension, diabetes, and heart diseases ^[1]. Chronic insomnia Insomniapersistent difficulty in falling or staying asleep can also promote the risk of coronary heart disease and stroke ^[3]. The importance of good sleep thus extends far beyond the feeling of tiredness; it is a key to minimizing strain on the heart and enhancing quality of life.

A study addressing the impact of work stress and sleep disorders on the heart shows that shift work is associated with zirkadianconcerning the day-night rhythm disturbances, which in turn increase the cardiometabolic risk index ^[4]. This investigation, although conducted on female hospital employees, offers valuable insights into the general role of sleep in heart health. Another groundbreaking study examines the effects of obstructive sleep apneainterruption of breathing during sleep on the heart and finds significant connections to cardiovascular diseases in men ^[5]. These studies underscore the necessity of considering sleep as an essential factor in the prevention of heart disease. Both studies rely on large samples and robust study designs, making their results particularly reliable.

To optimally utilize the heart-protecting benefits of healthy sleep, men should follow some clear strategies. Aim for a regular sleep duration of 7-9 hours to reduce the risk of cardiometabolic diseases ^[6]. Avoid evening consumption of caffeine and alcohol, as these can impair sleep quality ^[7]. Regular physical activity, such as daily walking or a moderate exercise program, can improve sleep and support heart health ^[8], ^[9], ^[10]. Finally, men should be attentive to signs of sleep disorders, such as sleep apnea, and consider medical evaluations if necessary ^[5].

Sleep is more than just a pause for the body — it is a health medicine that has positive effects, especially on men's heart health. By maintaining a regular sleep duration and leading a healthy lifestyle, you significantly contribute to your heart health. Start today to proactively shape your sleep habits, ensuring not only a restorative night but also a stronger heart.