Sleep is one of the most powerful tools for healing and performance that the human body has—yet it’s frequently undervalued. We spend approximately one-third of our lives sleeping, and still, sleep remains one of the least understood pillars of health. On the occasion of World Sleep Day, medical specialists from a range of disciplines came together to share insights on the role of sleep in cardiovascular health, pulmonary function, mental wellbeing, and even occupational safety. This blog distills their collective wisdom, aiming to raise awareness about sleep’s central role in holistic health.
Heart health is often linked to factors like cholesterol, blood pressure, smoking, and diet. But one silent contributor—poor sleep—is increasingly recognized as a serious cardiovascular risk.
Studies now show that 30% to 60% of individuals with conditions like heart failure or arrhythmias also suffer from sleep disorders. When these sleep disorders are diagnosed and treated, outcomes improve significantly.
Sleep-disordered breathing, such as sleep apnea, puts immense pressure on the cardiovascular system. Repeated episodes of low oxygen during sleep cause a stress response, raising blood pressure and triggering irregular heartbeats. These events don’t just disturb sleep—they directly compromise heart health.
Sleep labs are now a common stop for cardiology patients, especially when unexplained symptoms like irregular heartbeat or daytime fatigue persist. Addressing sleep issues is no longer a secondary concern—it is a critical step in managing cardiovascular disease.
Sleep apnea is a condition in which breathing repeatedly stops and starts during sleep. It deprives the brain and body of oxygen, often without the person being aware.
Obstructive Sleep Apnea (OSA): The more common form, caused by physical blockage of the upper airway—often due to relaxed throat muscles, large tonsils, or a thick neck.
Central Sleep Apnea (CSA): Less common and more complex. Here, the brain fails to send appropriate signals to the muscles that control breathing. It often appears in patients with neurological conditions or heart failure.
Snoring, a common symptom of OSA, is often dismissed as harmless. But snoring indicates turbulent airflow, and in many cases, it masks episodes of apnea that can severely disrupt the quality of sleep and oxygen supply.
Sleep isn’t a uniform state. It cycles through stages, each with distinct physiological roles.
Non-REM (NREM) Sleep:
Stage 1: Light sleep, the transition from wakefulness.
Stage 2: Body temperature drops and heart rate slows.
Stage 3 (Deep Sleep): Physical recovery and immune function peak.
REM (Rapid Eye Movement) Sleep:
This is when dreaming occurs. REM sleep supports emotional balance, learning, and memory.
Each stage plays a role in mental and physical repair. Missing or shortening any stage—especially deep sleep and REM—can lead to irritability, memory issues, weakened immunity, and increased risk of chronic diseases.
It’s a common misconception that alcohol helps people sleep better. While it may initially induce drowsiness, alcohol interferes with the body’s natural sleep architecture. It relaxes the muscles of the upper airway, increasing the risk of apnea episodes, and suppresses REM sleep, the stage vital for mental restoration.
Over time, alcohol-induced sleep becomes fragmented and unrefreshing. This creates a feedback loop where individuals feel fatigued, consume more alcohol to induce sleep, and worsen the underlying problem.
Mental health and sleep are intricately connected. Sleep deprivation is not only a consequence of mental health disorders like depression and anxiety—it can also be a cause.
Poor sleep disrupts hormone regulation and emotional processing. Over time, this impairs cognitive performance, increases irritability, and leads to emotional instability. It’s no surprise that insomnia often precedes depressive episodes.
Conversely, improving sleep can dramatically improve mental health outcomes. Therapists often begin treatment by helping patients re-establish healthy sleep patterns.
Cognitive Behavioral Therapy for Insomnia (CBT-I) is a highly effective, drug-free treatment that focuses on changing the thoughts and behaviors that interfere with sleep.
Rather than trying to “force sleep,” CBT-I teaches patients to:
Stop associating bed with anxiety or wakefulness.
Create calming pre-bed routines.
Challenge negative beliefs about sleep.
Use sleep restriction to reset natural rhythms.
Studies show that CBT-I is more effective in the long term than sleep medications, especially in treating chronic insomnia.
Some people experience both insomnia and sleep apnea, a condition known as Comorbid Insomnia and Sleep Apnea (CISA). These individuals may struggle to fall asleep, stay asleep, and also suffer from breathing disturbances once they do sleep.
Treating only one of these issues may not resolve sleep difficulties. A comprehensive approach is needed, often involving a combination of therapies such as CPAP, behavioral therapy, and sleep hygiene improvements.
Sleep hygiene refers to a set of daily practices that promote regular, restful sleep.
Stick to a regular bedtime and wake-up schedule—even on weekends.
Avoid caffeine, nicotine, and heavy meals in the evening.
Limit screen time before bed.
Make your bedroom cool, dark, and quiet.
Avoid naps after 3 PM.
Get sunlight in the morning to regulate circadian rhythms.
For some, simple changes in behavior can reverse years of poor sleep.
An emerging practice in sleep wellness is Yoga Nidra, a form of guided meditation designed to induce deep relaxation without actual sleep. It’s especially effective for individuals suffering from stress-induced insomnia or those in high-pressure professions.
By guiding the mind through a series of body scans and visualizations, Yoga Nidra lowers heart rate, reduces cortisol levels, and prepares the body for deeper sleep. It’s also used as a mid-day restorative practice in professions like trucking and aviation where sleep patterns are erratic.
In high-alert professions like aviation, sleep becomes a matter of life and death. Fatigue has been linked to major air accidents worldwide, making it a key concern for airline regulatory authorities.
Pilots are subject to Flight Duty Time Limitations (FDTL), ensuring they get mandated rest between flights. However, compliance relies heavily on self-discipline. Despite structured rosters, pilots must personally manage their sleep during off-duty hours.
One solution is “control rest,” where one pilot naps in the cockpit while the other remains alert. These naps are carefully timed to avoid deep sleep stages, which may impair alertness upon waking.
To properly diagnose conditions like sleep apnea, in-lab or at-home sleep studies are conducted. These studies track:
Brain activity (to identify sleep stages)
Oxygen levels and airflow
Chest and abdominal movements
Heart rate and snoring patterns
Limb movement and sleep posture
Advanced diagnostic tools like drug-induced sleep endoscopy are used to locate the exact site of airway collapse during sleep, enabling personalized treatment plans.
Treatment depends on the severity and root cause of the disorder.
CPAP (Continuous Positive Airway Pressure): A machine that keeps airways open using gentle air pressure.
Oral Appliances (Mandibular Advancement Devices): Devices that reposition the jaw to prevent throat obstruction.
Surgical Options: To remove enlarged tonsils or reposition nasal or throat tissues.
Hypoglossal Nerve Stimulation: A device implanted under the skin that stimulates the nerve controlling the tongue, keeping the airway open during sleep.
These interventions have transformed the lives of patients who once struggled with extreme fatigue, cardiac issues, or cognitive decline.
One of the biggest barriers to addressing sleep disorders is lack of education—among both the public and medical professionals. Sleep medicine is still not a mandatory part of most medical curricula.
Cultural beliefs also play a role. In many societies, snoring is considered normal or even humorous, rather than a potential sign of a life-threatening condition.
Raising awareness through public health campaigns, corporate wellness programs, and school-based sleep education could go a long way in preventing long-term health issues.
Chronic sleep deprivation impacts more than just mood or focus. It accelerates aging and raises the risk for diseases like diabetes, heart disease, obesity, stroke, and neurodegenerative disorders.
The brain’s glymphatic system—responsible for flushing out toxins—is only active during deep sleep. Without it, harmful proteins build up, increasing the risk of Alzheimer’s and dementia.
Balanced REM and non-REM sleep are essential for long-term cognitive function, immune strength, and emotional resilience.
What are the types of sleep apnea?
Obstructive Sleep Apnea (OSA): Caused by blocked airways.
Central Sleep Apnea (CSA): Brain fails to send signals to breathe.
How does lack of sleep affect heart health?
Sleep deprivation activates the stress response, raising blood pressure, promoting inflammation, and worsening heart failure and arrhythmias.
Is it okay to split sleep into segments (e.g., 6 hours at night, 2 hours in the day)?
Not ideal. Consolidated sleep allows for full REM cycles. While naps can help, they don’t replace deep nighttime sleep.
Can alcohol help with sleep?
No. Alcohol disrupts REM sleep and worsens conditions like apnea.
Are wearables reliable for tracking sleep?
Not for clinical diagnosis. They estimate sleep stages but can’t replace lab-based studies.
What is CBT-I?
A therapy that targets the behaviors and thoughts that cause insomnia. Often more effective than sleep pills.
How can you improve sleep naturally?
Stick to a schedule, avoid screens before bed, reduce caffeine, and create a calm sleep environment.
Can melatonin be used long-term?
Melatonin is safe short-term, such as for jet lag. Long-term use may interfere with your body’s natural production.
How is sleep related to mental health?
Poor sleep can cause and worsen anxiety, depression, and mood disorders. It also affects memory, focus, and decision-making.
What’s the risk of untreated sleep apnea?
It raises the risk for heart attacks, strokes, diabetes, memory issues, and even workplace or road accidents.