German Heart Foundation warns insufficient sleep raises heart disease risk

The Deutsche Herzstiftung (German Heart Foundation) explains that chronic sleep deprivation increases the risk of cardiovascular disease. Lack of sleep disrupts the nightly repair process, leading to a rise in free radicals and inflammatory reactions that damage the inner lining of blood vessels and promote atherosclerosis, the main cause of heart attacks, heart failure and strokes. Sleep apnea, with frequent brief awakenings, adds stress‑hormone spikes and blood‑pressure surges, further endangering the heart.

The foundation advises adults to aim for an average of seven hours of sleep per night and to avoid regularly sleeping less than five or more than nine hours. Simple measures such as keeping bedtime and wake‑time within a 30‑minute window, establishing calming evening routines (reading, meditation, relaxation exercises) and exercising regularly – preferably before 18:00 – can improve both sleep quality and heart health.

A related report notes that one‑third of German adults experience poor sleep, according to the Robert Koch Institute. CHIP Magazine has launched a four‑week newsletter series offering step‑by‑step guidance to better sleep, covering sleep‑tracking, bedroom environment, and bedtime habits.