Sleep is meant to be a reset. A way for the body to repair, regulate, and restore. But what happens when the thing that’s supposed to be healing quietly becomes a risk factor instead?
New research is starting to paint a sobering picture—one that suggests the way we sleep might be linked to our risk of serious health events like stroke. Not just whether we sleep or not, but how we sleep. How long, how well, and even how often we nap.
And for many, these warning signs are hiding in plain sight.
If your sleep’s been inconsistent, disturbed, or just generally unrefreshing, this might be the nudge to start paying closer attention.
Why Stroke Risk and Sleep Are Now Being Linked
For years, lifestyle risk factors for stroke have focused on the obvious: smoking, diet, alcohol, and blood pressure. But researchers are now uncovering another thread—how sleep disturbances subtly increase pressure on the cardiovascular system over time. Not in one night, but over months, even years.
A large-scale study recently examined six specific sleep-related issues and found a clear association between these problems and stroke risk. It didn’t just look at diagnosed sleep disorders like insomnia or sleep apnoea. It zoomed in on the habits people often dismiss or normalise.
- Short Sleep (Less Than 5 Hours)
Not getting enough sleep is already known to affect concentration, mood, and immunity. But regularly sleeping less than five hours? That might triple your risk of stroke.
Lack of sleep keeps the body in a low-grade state of stress. Blood pressure stays higher. Inflammation builds. The heart doesn’t get the down-time it needs to recalibrate.
One woman in her early 50s admitted she’d gone years averaging only four to five hours a night. She always assumed she was “just one of those people who didn’t need much sleep.” After a health scare and a deeper look at her blood work, she started taking her bedtime more seriously—shutting down screens earlier, moving her workouts to the morning, and gradually working back up to seven hours.
- Long Sleep (More Than 9 Hours)
This one surprises people. We tend to think that more sleep equals better health. But sleeping too long, especially over nine hours regularly, may also increase stroke risk.
Why? Because excessive sleep can be a sign of poor quality rest or undiagnosed conditions like depression, sleep apnoea, or even underlying heart issues. When the body feels constantly depleted, it often compensates with longer sleep, but not always better sleep.
A retiree shared how he often napped through the afternoon and slept in late, yet still felt groggy. After a sleep study, he was diagnosed with mild sleep apnoea and began treatment. Within weeks, he was sleeping fewer hours, but feeling more rested.
- Difficulty Falling Asleep
Lying awake for hours isn’t just frustrating—it may be signalling a stress response in the body that doesn’t shut off at night. Struggling to fall asleep on a regular basis was associated with an increase in sympathetic nervous system activity. Essentially, your “fight or flight” system stays active long after the day’s ended.
This overactivation places extra strain on the heart and blood vessels, slowly increasing risk factors that feed into stroke.
One client, who worked late into the evening and often fell asleep scrolling through her phone, began waking earlier than usual and feeling constantly wired. Shifting her screen habits and winding down earlier didn’t solve everything overnight, but she noticed her sleep onset time steadily improved, and her blood pressure began to normalise.
- Frequent Night Waking
Waking up multiple times during the night might seem harmless, especially if you fall back asleep quickly. But if it happens often, it means your sleep architecture is being disrupted. That can throw off your blood sugar levels, increase cortisol, and create ongoing pressure in the circulatory system.
Interrupted sleep prevents the body from entering its deeper, more restorative phases. And over time, that lack of deep sleep is linked to poor cardiovascular outcomes.
If this sounds familiar, look at what’s causing the wake-ups. Is it noise, temperature, bladder pressure, stress? Removing even one obstacle could return your sleep to more stable ground.
- Long Naps During the Day
Short naps can be restorative, especially when you’re sleep-deprived. But naps longer than 90 minutes have been associated with increased stroke risk—especially when they become habitual.
Why? Long naps may be compensating for fragmented or poor night-time sleep. They may also throw off the body’s circadian rhythm, leading to confusion in sleep-wake cycles.
A shift worker who routinely napped through most of her afternoons began cutting her naps back to 30 minutes, aiming for more regular sleep at night instead. It wasn’t a perfect process, but it helped her feel more alert during the day—and her evening sleep deepened noticeably.
- Snoring or Disruptions in Breathing When Asleep
Sleep-disordered breathing, such as heavy snoring and apnoea, is a red flag. These episodes often go unnoticed by the person experiencing them but can lead to oxygen deprivation, high blood pressure surges, and vascular strain.
It’s not “just snoring.” It’s a sign the body is working harder than it should to breathe.
One man who’d been told for years that his snoring “sounded like thunder” finally underwent a home sleep study and was diagnosed with moderate sleep apnoea. With a treatment plan in place, not only did he sleep more deeply—he also saw his blood pressure drop to its lowest in over a decade.
Where to Start If You Recognise Yourself in These Patterns
You don’t need a perfect sleep score. You don’t need to panic. What matters is identifying the habits that aren’t serving you—and beginning to shift them. Small changes compound.
Start by:
• Going to bed and waking up at the same time daily
• Creating a wind-down routine free of screens and stimulation
• Reducing caffeine after midday
• Getting some natural light exposure in the morning
• Speaking to your doctor if you suspect sleep apnoea or have unexplained fatigue
Most importantly, take your sleep seriously. Not just because it helps you feel better, but because it may be quietly protecting your heart, brain, and long-term vitality.
To keep learning, explore our older blog posts on “Side Effects of Sleep Loss That Women Need to Know“.
FAQs
Can poor sleep really increase my risk of stroke?
Yes. Emerging research has shown strong links between sleep disturbances—such as short or long sleep, fragmented sleep, and breathing issues—and increased risk of stroke over time.
Is sleeping longer always a good thing?
Not necessarily. While quality sleep matters, consistently sleeping more than nine hours may point to underlying health issues that need further investigation.
Should I stop napping completely?
Not if they’re short and occasional. Naps under 30 minutes can be beneficial. The concern is around long, daily naps, especially when paired with disrupted nighttime
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