For men with insomnia, there are two things you need to know: First, there’s a gene that’s linked to insomnia. Second, the gene is linked to a higher risk of both stroke and heart disease.
Insomnia genes and causation
A 2019 study published in the Circulation used genetic markers to determine whether a risk factor, such as insomnia, could cause a certain disease. Because genetic markers don’t change during a person’s life, using Mendelian randomization helps researchers determine causation.
For the research, scientists used data from 1.3 million people and found 956 genes linked to insomnia. They also looked for links to heart health issues. Comparing the two, they discovered that people with the insomnia genetic variants had:
- a 12% greater chance of developing coronary artery disease
- a 16% greater chance of developing heart failure
- a 7% greater chance of having all types of stroke—combined
- no greater chance of developing atrial fibrillation
This isn’t the first time scientists have linked heart disease to poor sleep. In 2019, a study published in the European Journal of Preventive Cardiology showed that people who had insomnia, stress and high blood pressure combined had a significantly greater risk of death from heart disease.
Fighting insomnia
Even with a genetic link, there’s no guarantee you’ll develop insomnia. Besides, even if you do, there are ways you can combat it, including:
- Get regular exercise.
- Go to bed at the same time every night and wake up at the same time each day.
- Avoid stimulants like caffeine and nicotine before bed.
- Improve your sleeping environment with black-out curtains, a good mattress and pillows.
- Avoid consuming alcohol before bed as it can lead to frequent arousals.
- Limit naps during the day.
- Use your bed for sleep and sex only.
- Look for ways to reduce stress.
- Try meditation, deep breathing techniques, progressive muscle relaxation or even guided imagery before bed.
