Aside nutrition (diet), exercise, stress management, avoidance of harmful or risky substances (like drugs and alcohol), avoiding negative social connections,

Consistent lack of sleep can have a significant impact on your cardiac health over time. When you don’t get enough rest, your body’s stress response kicks in, which can strain your heart and cardiovascular system. Here’s how it breaks down:

First, sleep deprivation increases your blood pressure. Normally, sleep helps your body regulate stress hormones like cortisol, but without enough of it, these hormones stay elevated. That forces your heart to work harder, raising your blood pressure and putting extra stress on your arteries. Over time, this can contribute to hypertension, a major risk factor for heart disease.

Second, it messes with your inflammation levels. Poor sleep triggers your body to produce more inflammatory markers, like C-reactive protein. Chronic inflammation can damage blood vessels and promote the buildup of plaque in your arteries, increasing the odds of atherosclerosis—where your arteries harden and narrow, setting the stage for heart attacks or strokes.

Third, lack of sleep messes up your metabolism and blood sugar control. It can make you more insulin-resistant, which is linked to diabetes—a condition that doubles your risk of heart disease. Plus, when you’re tired, you’re more likely to crave unhealthy food, gain weight, and end up with higher cholesterol, all of which pile onto the cardiac risk.

Studies back this up. Research shows that people sleeping less than 6 hours a night have a higher chance of developing coronary artery disease compared to those getting 7-9 hours of sleep each night. Short sleep duration has also been tied to a greater risk of heart failure and even sudden cardiac events, especially if you’ve already got underlying issues.

On the flip side, oversleeping (beyond 9 hours) isn’t great either, but the real damage to your heart comes from consistently cutting sleep short. It’s not just about one bad night—it’s the pattern. Your heart doesn’t get a break, and that wear-and-tear adds up.

To keep it simple: less sleep means more stress, inflammation, and metabolic chaos, all of which hit your heart hard. Aim for 7-8 hours regularly to give your ticker a fighting chance. Anything less, and you’re rolling the dice.

Civilization has caused our ever evolving body to create less and less melatonin. God designed the body to naturally create melatonin to aid sleep at night. I understand that sleep doesn’t come easy for most so melatonin supplements are needed. They do come with side effects long term so for those who can,

Certain foods can boost your body’s natural production of melatonin, the hormone that regulates sleep, by providing key nutrients like tryptophan, magnesium, and vitamin B6, which are involved in its synthesis. Melatonin is made from serotonin, which itself comes from tryptophan, an amino acid you get from your diet. Here’s a rundown of foods that can help:

1.  Cherries– Tart cherries, especially Montmorency or Balaton varieties, are one of the few natural food sources of melatonin itself. They also contain antioxidants that support sleep regulation. a handful of fresh cherries or a glass of tart cherry juice (no added sugar) can give you a direct boost.
2. Nuts – Almonds and walnuts are solid picks, Almonds are rich in magnesium, which helps convert tryptophan to serotonin and then melatonin. Walnuts have small amounts of melatonin plus healthy fats that support overall brain function. A small handful (about 1 ounce) is enough.
   – Pistachios also pack vitamin B6, which aids the melatonin pathway.
3. Turkey and Chicken– These lean meats are high in tryptophan . Your body uses it to crank up serotonin production, which then turns into melatonin when it’s dark. A modest serving like 3-4 ounces can nudge the process along without overloading your system.
4. Eggs – Another tryptophan source, eggs also bring B vitamins into the mix, supporting the conversion process. One or two boiled eggs could fit the bill.
5. Fish – Fatty fish, like salmon, mackerel, and sardines offer vitamin B6 and omega-3 fatty acids. The B6 helps with melatonin synthesis, while omega-3s reduce inflammation, indirectly aiding sleep quality. Aim for a 4-ounce portion a couple of times a week.
6. Milk – Warm milk’s reputation as a sleep aid isn’t just folklore. Its got tryptophan and a bit of calcium, which helps your brain use tryptophan more effectively. A small glass before bed might help, though the effect is subtle.
7. Oats – High in tryptophan and complex carbs, oats can raise blood sugar slightly, triggering insulin to help tryptophan reach your brain. A small bowl of plain oatmeal could set the stage for melatonin production.
8. Bananas – These are loaded with potassium, magnesium, and vitamin B6-all melatonin helpers. One medium banana is a simple, quick option.
9. Grapes – Dark-skinned grapes (like red or purple varieties) contain trace amounts of melatonin. They’re not as potent as cherries, but a small bowl can contribute.
10. Legumes – Chickpeas, lentils, and beans provide magnesium and B6. They’re not flashy, but they support the biochemical groundwork for melatonin over time.