The Link Between Irregular Sleep Patterns and Stroke and Heart Attack Risk

Health and Wellness,Chronic Conditions,Physical Health,Sleep Series

The Link Between Irregular Sleep Patterns and Stroke and Heart Attack Risk

02.12.2025 | 3 min read

Medically reviewed by Gretchen Goltz, D.O.

When health experts say you need eight hours of sleep per night, they don’t mean you can sneak two or three hours in here and there until you reach your quota. Fragmented sleep isn’t restorative, and it can jeopardize your heart health.

A new study examining the sleeping patterns of 72,269 people over eight years found that irregular sleep was linked to an increased risk of heart attack and stroke, even for those who slept the recommended seven-to-eight hours a day in a fragmented fashion. Sleeping for consecutive hours is restorative. It allows your body to move through each sleep cycle, leading to better overall rest and cognitive function.

The study, published in the National Library of Medicine, found irregular sleepers were 26% more likely to suffer from cardiovascular death, heart attack, heart failure and stroke than those with a regular sleep cycle.

This research aligns with a 2020 study that found that irregular sleep patterns—varying the timing and amount of sleep—increases the risk for cardiovascular disease in people ages 45 to 84.

What is considered irregular sleep?

Irregular sleep-wake rhythm disorder is a type of circadian rhythm sleep disorder. Individuals with this disorder have no consistent sleep-wake pattern. They struggle to sleep at night, are excessively sleepy during the day and tend to nap sporadically.

According to the Sleep Foundation, the body’s inability to synchronize its sleep-wake cycle to its environment can cause sleep deprivation, which can lead to these side effects:

Depression
Impaired memory
Increased risk of falls and accidents
Impaired work performance
Reduced alertness

What is the relationship between sleep disorders and cardiovascular disease?

Irregular sleep-wake rhythm disorder isn’t the only sleep disorder that can cause heart problems. The American Heart Association (AHA)links poor sleep to major cardiovascular disease risk factors like diabetes, high blood pressure and obesity.

According to the AHA, insufficient or irregular sleep can also negatively influence diet, stress and other lifestyle factors that can raise the risk of cardiovascular disease.

Excessive daytime sleepiness – a symptom of many sleep disorders, including hypersomnia – can lead to a greater risk of cardiovascular disease, per the AHA, which also states that sleep deprivation and sleep disorders have also been linked to increased body inflammation, another risk factor for cardiovascular issues.

Don’t cheat on sleep

Research shows that catching up sleep over the weekend to counteract poor sleep during the week isn’t the solution you may think it is. The subjects involved in a 2019 study who cut their sleep down by five hours during the week but made up for it on the weekend with extra sleep, suffered from these side effects:

Excess calorie intake after dinner
Increased weight
Detrimental changes in how the body uses insulin
Reduced energy expenditure

What can I do to improve my sleep quality?

Establishing a regular sleep schedule – even on weekends – is a great first step in improving your sleep quality. You should also try:

Avoiding screen time 1 to 2 hours before bed.
Avoiding alcohol and caffeine several hours before bed.
Getting regular exercise during the day to regulate energy levels.
Going to bed and waking up at the same time each night, even on weekends.
Making sure your bedroom is cool and dark for an optimal sleeping environment.

The AHA advises those diagnosed with a sleep disorder to talk to their primary care provider (PCP) about a plan to address cardiovascular disease risk. If you think you may have a sleep disorder but haven’t been diagnosed with one, consult with your PCP to explore a possible diagnosis.

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