Irregular Bedtimes May Increase Risk of Heart Disease, New Study Finds

We all know sleep is important, but new research suggests that how consistent your sleep is might matter even more than how long you sleep. 

If your bedtime is all over the place – early one night, midnight the next, and sleeping in to “catch up” on weekends – it could be putting your heart at risk. 

An irregular sleep schedule doesn’t just mess with your mornings; it may raise your chances of developing cardiovascular disease.

Circadian Rhythm Disruption May Increase Heart Disease Risk

A recent study published in the Journal of the American Heart Association examined data from over 2,000 adults, aged 45 to 84, to see how sleep patterns impacted heart health. 

The results were eye-opening: participants whose sleep durations varied by more than two hours across a week had greater signs of arteriosclerosis, or plaque buildup in the arteries. That kind of buildup can lead to major problems like heart attacks, strokes, and poor circulation.

The takeaway? Sleep consistency, meaning going to bed and waking up at roughly the same time each day, could be a powerful way to protect your cardiovascular health.

Sleep Consistency vs. Sleep Duration

This study adds to growing evidence that your body thrives on rhythm and routine. It’s not just about getting eight hours of rest, it’s about getting those hours at the same time each night. 

When your sleep schedule shifts around frequently, it throws off your circadian rhythm, that internal clock that helps regulate everything from digestion to hormone production to, yes, heart function.

Inconsistent sleep has also been linked to a higher risk of high blood pressure, obesity, insulin resistance, and chronic stress, all of which play a role in heart disease. 

A disrupted circadian rhythm can make it harder for your body to manage inflammation, blood sugar, and cholesterol, three big players in cardiovascular health.

So, while it may feel harmless to stay up late on a Friday and sleep in on Saturday, your heart may be quietly keeping score.

Build a Bedtime Routine That Sticks

The good news is you don’t need to be a sleep perfectionist. The American Heart Association’s study found that keeping your bedtime within a two-hour window over the course of a week was enough to make a difference. That gives you a little flexibility, but not total free rein.

The best way to stick to a regular bedtime is to build a calming nightly routine that signals to your body it's time to wind down. Here are a few gentle ways to help set the stage for consistent sleep:

• Create a Screen-Free Ritual: Turn off the TV and phone an hour before bed and do something analog, like journaling, reading, or skincare. Even a simple face-washing routine can become a helpful cue for sleep.

• Soak Up Morning Sunshine: Light helps reset your circadian rhythm each day. Getting direct sunlight in the morning, even for just 10 minutes, can help your body feel sleepier at night.

• Add Calming Movement: Skip the high-intensity workouts at night, but a few stretches or a slow yoga flow before bed can help you unwind both physically and mentally.

• Watch Your Caffeine Clock: Everyone metabolizes caffeine differently but, if you're struggling to fall asleep, try cutting off coffee or tea earlier in the afternoon and keeping that cutoff consistent every day.

• Support Your Body With Nutrients: Magnesium, often called nature’s relaxation mineral, can help ease muscle tension and quiet the mind. Many people fall short on magnesium through diet alone, so a supplement may help support your nighttime routine – if your doctor approves.

Irregular Sleep Schedule and Your Long-Term Health

Having an irregular sleep schedule doesn’t just leave you groggy; it may slowly chip away at your heart health. 

The AHA study was the first to link sleep inconsistency with early markers of atherosclerosis, a condition that contributes to more than half of cardiovascular deaths in the Western world. That’s no small thing.

While the research is still developing, it aligns with what experts already suspect: our bodies are creatures of rhythm. Just like you wouldn’t change your mealtimes randomly every day, shifting your sleep window too often can leave your system confused, overworked, and inflamed.

If you’ve been struggling to sleep better or want to support your long-term heart health, start with consistency. 

You don’t have to be perfect, but aiming for a stable bedtime, and sticking within a two-hour range, might be one of the simplest, most underrated things you can do for your well-being.