Lack of Sleep and Exercise Strongly Correlated with Heart Disease, Says New Study

In this hurried world that rewards the hustle, healthy habits can often get pushed to the back burner. But, as Edward Smith Stanley, a 19th century British prime minister, is credited with saying, “Those who do not find time for exercise, will have to find time for illness.” And a new study backs this up. 

The study, published on January 19, 2024, in the American Journal of Lifestyle Medicine, evaluated the relationship of sleep, exercise and depression with heart disease. 

The researchers used the 2020 Behavioral Risk Factor Surveillance System database, which is designed by the Centers for Disease Control and Prevention and state health departments. The BRFSS contains multiple national surveys that are completed annually by civilian, noninstitutionalized adults 18 and older. Research has shown the BRFSS to be a reliable, valid way to gather information.

The 2020 survey included questions on heart disease, sleep and exercise habits, and depression. The questions included specific parameters to help researchers get more precise self-reported data. For example, “sufficient sleep” was defined as seven or more hours in a 24-hour period. 

For exercise, subjects were asked if they had participated in any physical activities or exercise during the last month, and researchers included examples, like running, calisthenics, golf, gardening and walking. 

Participants were also asked if they had ever been told by their health care practitioner that they had a depressive disorder, including depression, major depression, dysthymia or minor depression. 

So that the results were as valid as possible, participants were also asked about other factors, including race/ethnicity, sex, age, BMI, income and smoking status—and then researchers adjusted accordingly.  

What Does This Study Show?

The results were pretty straightforward. 

Those who were getting insufficient sleep and no exercise were at higher risk of heart disease. And depression on its own was also associated with heart disease. 

Researchers also looked at those who had insufficient sleep and no exercise and who had no depression, and compared this group to those getting insufficient sleep and no exercise but who were depressed. The odds of getting heart disease were increased in both groups but were greater in the group with depression. 

In other words, lacking sleep and exercise may increase the odds of getting heart disease—and adding depression into the mix further increases the odds. 

Why Does This Matter?

Heart disease still claims the top spot as the No. 1 cause of death for Americans, per the CDC. This study suggests that both physical activity and rest are important factors in reducing heart disease risk—as is managing and seeking support for depression. It also falls in line with previous studies that show that lifestyle factors play a large role in disease risk. 

Take just sleep, for example. Another recent study suggests that insomnia alone may increase your risk of having a heart attack by 69%. Obstructive sleep apnea, another sleep disorder, also may increase heart disease risk. 

And if your sleep schedule is off so that it’s causing irregular circadian rhythms, that may increase your risk of heart disease by a whopping 300%.  

As far as depression goes, insufficient sleep and lack of exercise may increase your odds of having depression—and it goes both ways. People who are depressed also tend to not sleep well and avoid exercise. This is why healthy sleep and exercise are a part of the American Heart Association’s Life’s Essential 8 list—because disease risk management is a multifactorial endeavor. 

How Does This Apply to Real Life?

Changing your habits can be tough—but you can take steps to make it easier. It’s important when changing a habit to know what result you want and why. And it’s important to get to your deeper—and truer—why. 

First, ask yourself why you want to make this change. In response to that answer, ask, Why is that important? Continue to answer and reply with that question until you reach your deeper, more meaningful why. Then this becomes your anchor—your reminder of why you’re doing this.

While some people can change several habits at once, many need to take it one at a time—at least to start. It’s also important to begin with where you’re at now—not where you want to be or where you might have been in the past. 

And sometimes simple, small swaps and healthy additions can get you to where you’d like to be, as opposed to trying to overhaul your entire life. For example, swap your daily soda for sparkling water. Or try adding a piece of fruit to your morning snack. Maybe block off your calendar for 15 minutes after lunch for a walk. The most important part is that your healthy lifestyle changes are enjoyable and sustainable for you.

The Bottom Line

As this study shows, sleep and exercise are heart-health rock stars, so do what you can to improve both your sleep quality and quantity—like reducing the amount of light you’re exposed to before bedtime or creating a soothing bedtime routine. 

If you’re not yet a regular exerciser, you don’t have to engage in an hourlong exercise session every day. Break your movement up and simply move more often throughout the day to start—even if it’s just five minutes at a time. Every little bit helps!  

And if you think you may be experiencing depression or symptoms of depression, talk to your health care team for individualized support.

No matter what habit you’re trying to change, start where you’re at, do what you can, and consistently practice the new behavior until it becomes second nature. Before you know it, you’ll have created a new healthy habit—and your heart will be happier, too.