We’ve long known that quality sleep is important for both body and mind. But this World Heart Day, researchers are highlighting just how vital it can be for women’s heart health — especially during and after menopause.
A review published in Menopause, The Journal of the Menopause Society, tracked nearly 3,000 women over two decades. The findings were clear: poor sleep during the menopause transition was linked to a higher risk of long-term heart problems, especially when combined with high blood pressure or smoking.
Even more concerning, only 21 per cent of midlife women achieved “optimal” cardiovascular health scores in the study, using the American Heart Association’s Life’s Essential 8 (LE8) tool. Alongside blood pressure, blood sugar, and nicotine use, sleep emerged as one of the most important predictors of future heart health. For most adults, getting seven to nine hours of quality sleep a night may be one of the simplest yet most effective ways to support a healthy heart and longevity.
Australia’s leading integrative cardiologist, Dr Ross Walker, says the study underscores a truth that has often been overlooked.
“We have long focused on diet and exercise in cardiovascular prevention, but this study shows sleep is just as critical, especially during the menopause transition,” Dr Walker explained.
“By elevating the role of sleep in cardiovascular health and pairing it with proven lifestyle measures such as balanced nutrition, physical activity, blood pressure control, smoking cessation, and nutritional support where necessary, women can take decisive steps towards maintaining vitality and independence as they age.”
Starts at 60 previously sat down with Dr Walker who shared some simple but powerful ways you can support your heart health — beyond getting quality sleep.
Smoking significantly increases the chances of heart disease, stroke, and coronary artery disease.
However, there’s encouraging news from a study in the Journal of the American Medical Association (JAMA): heavy smokers who quit can see their heart disease risk drop within just five years. This underscores the rapid and beneficial effects of quitting smoking on heart health.
Eating a varied diet of healthy foods can also help ward off heart disease. Walker says people looking to improve their heart health should switch to a Mediterranean diet — a diet rich in fruits, vegetables, olive oil, beans, wheat, and rice, but limited in red meats and poultry.
“The benefits of exercise stretch far beyond your waistband — exercise actually strengthens your heart,” Walker says.
Regular exercise offers numerous heart-healthy benefits. It lowers the risk of heart disease, helps control blood pressure, improves blood circulation, and reduces the chance of blood clots. Aim for just 30 minutes of moderate-intensity exercise every day.
It may come as a pleasant surprise, but the pursuit of happiness extends far beyond the realm of personal joy; it has the power to serve as a veritable lifeline.
A comprehensive study featured in the Journal of the American Medical Association (JAMA) revealed a compelling link between a sunny disposition and a significantly diminished risk of heart disease. This revelation underscores the profound interconnectedness of emotional well-being and longevity.
This World Heart Day, the message for women is clear: sleep is not a luxury — it’s a necessity. By prioritising quality rest, alongside quitting smoking, eating well, moving regularly, and nurturing happiness, women can give their hearts the best chance of beating strong for years to come.
Read more: The vital link between heart health and ageing well
IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.
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