Sleep is often one of the first things people sacrifice when life gets busy, work becomes overwhelming or during major life changes. While skipping sleep may seem like a way to gain more time in the day, it often leads to brain fog, fatigue and difficulty functioning in the days—or even weeks—that follow. More importantly, consistently missing sleep can have a serious impact on heart health.
Providers at the Sarah Bush Lincoln Heart Center agree that adults should aim for at least seven hours of sleep each night on average. Quality sleep allows the body time to repair, regulate blood pressure and support overall cardiovascular health. But if we aren’t cutting sleep to create more hours in the day, how can we still get everything done?
The simple truth is that there will always be another day. While that may be easier said than done, prioritizing sleep is one of the most effective ways to protect your heart. Below are a few practical strategies to help you consistently get the rest your body needs.
Set Healthy Boundaries with Work
One of the most effective ways to improve sleep is by setting clear boundaries with work. When your workday ends, make a conscious effort to unplug. Avoid checking emails or work messages until the next day unless there is a true emergency. Turning off email notifications during the evening can also help reduce the temptation to stay mentally “on the clock.”
Healthy boundaries may also include starting and ending work at consistent times each day. Creating this routine allows your body and mind to wind down more easily at night, making it easier to fall asleep and stay asleep.
Schedule Time for Yourself Each Week
When personal tasks or downtime get pushed aside, sleep often becomes the trade-off. Whether it’s running errands, reading or simply relaxing, people frequently stay up later to fit everything in.
Instead, try setting aside dedicated “you time” each week—even just 30 minutes to an hour. This time can be used however you choose, whether that’s reading, scrolling on your phone or doing something that helps you recharge. When you intentionally schedule this time, you’re less likely to sacrifice sleep to make room for it.
Maintain a Consistent Bedtime and Wake-Up Time
Staying up later may feel like a way to reclaim time, but consistency is key when it comes to healthy sleep. To average seven hours of sleep per night, you need to allow enough time in bed—and factor in about 30 minutes to fall asleep.
For example, if you need to wake up at 5am, aim to be in bed by 9:30 or 10 p.m. at the latest. Creating a sleep-friendly environment can also help. Keep your bedroom dark and quiet, use white noise if helpful and consider avoiding caffeine after 3.p.m. to make it easier to fall asleep at the same time each night.
In Summary
Quality sleep is essential for heart health and overall well-being. By setting healthy work boundaries, scheduling time for yourself and maintaining consistent sleep routines, you can improve both the quantity and quality of your rest. Prioritizing sleep isn’t about doing less—it’s about giving your body what it needs to function at its best today and for years to come.
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