Sleep deprivation poses a significant danger for women aged 45 and over, serving as a potential safety issue.
Menopause, a significant life stage, brings about a period of accelerated cardiovascular risk due to declining estrogen levels that normally protect the heart. This hormonal change contributes to sleep disturbances such as trouble falling asleep, frequent awakenings, and early morning awakenings [1].
A recent study by the Study of Women’s Health Across the Nation (SWAN) has revealed that poor sleep quality during menopause is a major predictor of increased risk for cardiovascular disease (CVD) and higher overall mortality risk in women [2][3][5]. Sleep quality emerged as one of the top four Life’s Essential 8 (LE8) factors—alongside blood glucose, blood pressure, and nicotine use—that strongly influence cardiovascular health outcomes and longevity in menopausal women.
The SWAN study, which analyzed data from about 3,000 women with a median baseline age of 46, showed that maintaining healthy sleep of 7 to 9 hours per night is strongly associated with better heart health and lower mortality [2]. Sleep disturbances worsen cardiovascular risk factors through interconnected mechanisms involving hormonal changes, vasomotor symptoms (hot flashes, night sweats), and increased likelihood of sleep apnea [1][5].
Importantly, sleep quality is a modifiable risk factor that can be improved through healthcare interventions, potentially offering meaningful protection for heart health during and after menopause [1]. Maintaining a healthy weight, improving sleep, quitting tobacco use, and adopting a diet that includes whole foods, fruits and vegetables, lean protein, nuts, seeds, and non-tropical oils such as olive oil can all help improve LE8 score and heart health.
Heart disease is the leading cause of death in women, particularly after menopause. The American Heart Association recommends following LE8 to lower the odds of heart disease. However, only 1 in 5 participants had optimal LE8 scores [4]. Improving sleep is critical for lowering cardiovascular risks during and after menopause.
References:
- Menopause and Cardiovascular Disease Risk
- Poor Sleep Quality During Menopause Linked to Increased Cardiovascular Risk
- Sleep disturbances and cardiovascular disease: A systematic review and meta-analysis of prospective studies
- Study Finds Only 1 in 5 Women Achieve Optimal Heart Health Measures
- Menopause Transition: A Time of Accelerating Cardiovascular Risk
- Maintaining healthy sleep of 7 to 9 hours per night, as indicated by the Study of Women’s Health Across the Nation (SWAN), contributes significantly to better heart health and lower mortality risks in women during menopause.
- Sleep disturbances, such as trouble falling asleep, frequent awakenings, and early morning awakenings, worsen cardiovascular risk factors in women experiencing menopause.
- Poor sleep quality during menopause has been identified as a major predictor of increased risk for cardiovascular disease (CVD) and higher overall mortality risk in women, according to the SWAN study.
- Improving sleep quality is crucial for lowering cardiovascular risks during and after menopause, as recommended by the American Heart Association as part of their Life’s Essential 8 (LE8) guidelines for heart health.
