A new analysis of more than a dozen studies has found a connection between sleeping less than seven hours per night and an increased risk of developing high blood pressure, also known as hypertension.

This research, presented at a recent annual conference of the American College of Cardiology (ACC), highlighted that women, in particular, may face a higher risk when not getting enough sleep.

The findings contribute to growing evidence that poor sleep may pose serious health threats. According to Dr. Paul Leis, a cardiologist at Mount Sinai West who wasn’t involved in the study, this is a concern that often gets overlooked. He emphasized that although the results are noteworthy, they’re not entirely surprising given the well-known links between poor sleep, heart issues, and conditions like sleep apnea.

How Sleep Can Affect Blood Pressure

According to the ACC, researchers wanted to clarify inconsistencies in past studies on sleep and hypertension.

In their meta-analysis, scientists reviewed data from 16 studies published between 2000 and 2023, involving over a million participants from six countries. Participants ranged in age from 35 to 60, and about 60% were women. The follow-up period in these studies ranged from two to eighteen years.

The analysis revealed that sleeping fewer than seven hours per night was associated with a 7% increased risk of developing high blood pressure. That risk increased to 11% for those sleeping fewer than five hours.

Notably, women who slept less than seven hours were more likely than men to develop hypertension, showing a 7% higher risk.

Interestingly, sleeping more than eight hours was also linked with a slight increase in hypertension risk, but this was not statistically significant.

According to Dr. Aayushi Sood, lead author of the study, one strength of the research is that it included a diverse sample population from multiple countries, improving the generalizability of the results.

Limitations and Areas for Future Research

Despite the promising insights, the study has limitations. Many of the included studies relied on self-reported questionnaires to track sleep duration, which are less reliable than clinical assessments. In addition, the wide variety of populations studied may make it more difficult to draw universal conclusions.

Dr. Sood emphasized the need for future research to standardize methods and improve the consistency of results across studies. She also called for more long-term studies that explore how sleep patterns influence hypertension risk and how improving sleep quality could be used as a preventive tool.

Why Poor Sleep Might Increase Hypertension Risk

While research clearly shows a connection between poor sleep and high blood pressure, it’s still not certain whether insufficient sleep directly causes hypertension. The exact mechanisms remain unclear.

One theory is that lack of sleep negatively affects other health-related behaviors. For example, people who are sleep-deprived often feel tired during the day, which can make them less motivated to exercise or maintain a healthy diet—both of which are important for maintaining healthy blood pressure.

How to Reduce Your Risk of Hypertension

Experts agree that improving your sleep habits can help lower your risk of high blood pressure. However, no specific “ideal” amount of sleep has been identified as optimal for preventing hypertension. The study didn’t determine a precise sleep duration that guarantees protection against high blood pressure.

Still, general guidelines from health authorities recommend that:

• Adults aged 60 and younger get at least seven hours of sleep per night

• Adults aged 61 to 64 aim for seven to nine hours

• Adults 65 and older should sleep seven to eight hours per night

Since poor sleep has been linked to other serious health issues, such as diabetes and depression, experts recommend speaking with a healthcare provider if you're struggling with sleep.

Dr. Sood emphasized that sleep should not be taken lightly. If you're consistently missing out on quality sleep, it’s important to talk to your doctor and seek professional help.

Beyond Sleep: Other Lifestyle Factors That Matter

While sleep is a significant factor in hypertension risk, it's not the only one. Other aspects of lifestyle also play a critical role in managing blood pressure.

Maintaining a healthy weight, staying physically active, and eating a balanced diet are all essential in reducing hypertension risk. Smoking, for instance, can increase your risk by at least 20%, so quitting—or avoiding it altogether—can offer major health benefits.

Ultimately, preventing high blood pressure requires a combination of healthy sleep and overall lifestyle choices. Addressing both can go a long way toward improving long-term heart health.