World Heart Day is on 29 September, and it is the perfect time to think about something a lot of people forget: your heart is not just affected by food and exercise. Stress and poor sleep matter too. Both can change the way your heart beats, sometimes without you even noticing at first.
In this post, we will explain how stress and tiredness can upset your heart rhythm, share simple ways to manage them, and explain when it is worth getting checked. We will also look at how the same triggers can affect other parts of your body, and how our atrial fibrillation research has helped participants get closer monitoring and support for their heart rhythm.
How stress affects your heart
When you feel stressed, your body releases hormones such as adrenaline and cortisol. These are sometimes called “fight or flight” hormones. They are useful in short bursts, for example, if you need to react quickly to danger, but they also make your heart beat faster and can raise your blood pressure.
If stress carries on for a long time, this can put extra strain on your heart. For some people, it can even trigger an irregular heartbeat. Atrial fibrillation, often shortened to AF, is one of the most common heart rhythm problems in the UK. You can read more about what atrial fibrillation is and why it matters if you want to understand it better.
How poor sleep affects your heart
Sleep is when your body gets a chance to rest and repair itself, including your heart. When you do not get enough sleep, or your sleep is broken up during the night, your heart has to work harder for longer. Over time, this can raise your blood pressure and increase levels of stress hormones in your body.
Poor sleep and stress often go hand in hand. Worrying about something can make it harder to fall asleep, and not sleeping well can make you feel even more stressed the next day. This cycle can be tough on your heart rhythm, and it is one of the reasons doctors ask about sleep when someone reports palpitations, which is when your heart feels like it is racing, fluttering or pounding.
Stress, sleep and your heart rhythm: a quick guide
| Trigger | What it can do to your heart | Simple things that can help |
| Stress | Releases hormones that speed up your heartbeat and raise blood pressure | Slow breathing, gentle exercise, talking to someone you trust |
| Poor sleep | Raises blood pressure and stress hormones, and can bring on palpitations | A regular bedtime, less screen time before bed, a calm bedroom |
| Stress and poor sleep together | Makes an irregular heartbeat more likely, including atrial fibrillation | Getting checked if palpitations keep happening, allowing time to rest |
Simple ways to manage stress and sleep better
You do not need to make huge changes overnight. Small, steady steps often work best.
For stress, try slow breathing for a few minutes when you feel overwhelmed, get outside for some fresh air and gentle movement, and talk to a friend, family member or teacher about what is on your mind rather than keeping it to yourself.
For sleep, try going to bed and waking up at roughly the same time each day, even at weekends, avoid screens for the last half hour before bed, and keep your bedroom cool, dark and quiet where you can.
The NHS page on heart palpitations has more detail on common causes, including stress, anxiety and lack of sleep, along with clear advice on when to see a doctor.
It is not just your heart
Stress does not only affect your heart. It can affect other parts of your body too. For example, stress can also trigger asthma symptoms, changing the way you breathe and making existing breathing problems worse. If you manage stress well, you may find it helps more than one area of your health at the same time, not just your heart rhythm.
When it is worth getting checked
Everyone feels their heart race sometimes, for example after running for a bus or during an exciting film. This is normal. However, you should see a doctor if palpitations keep happening, last more than a few minutes, or come with other symptoms such as breathlessness, dizziness or chest discomfort.
This matters because an irregular heartbeat is not just uncomfortable. It is also worth understanding why an irregular heartbeat raises your risk of stroke, since some heart rhythm problems make it easier for blood clots to form. Getting checked early means any problem can be picked up and managed sooner.
Our atrial fibrillation research
At 4MCS, we have run a clinical trial for people with atrial fibrillation, giving participants closer monitoring of their heart rhythm and support from a specialist team, alongside their usual care. This particular study has now finished, but you can find out how our AF clinical trial worked and learn more about our atrial fibrillation research.
We never charge participants to take part in any of our trials. If a new atrial fibrillation study opens, or you would like to know what else we are currently recruiting for, our team is always happy to talk you through it.
Find your nearest clinic
We run clinical trials from our clinics in London and Manchester, with friendly staff on hand to support participants at every step.
To see what is currently recruiting, visit our current clinical trials page.
