By Dr Ross Walker, Integrative Cardiologist MBBS (Hons), FRACP, FCSANZ
As women enter their 40s and beyond, many start to notice changes in sleep, energy and overall wellbeing. While these shifts are often attributed to hormones or stress, new research shows that sleep itself may be one of the most powerful yet underestimated factors in supporting long-term heart health.
A landmark review published in Menopause: The Journal of the Menopause Society followed nearly 3,000 women over two decades. The findings were eye-opening: only one in five women in midlife were found to have “optimal” heart health, with poor sleep emerging as a critical driver of increased cardiovascular risk.
Why sleep matters more than we think
We’ve long known that blood pressure, cholesterol and diet are central to heart health. But this new research confirms that quality sleep—ideally seven to nine hours per night—belongs on the same priority list. During midlife, as women transition through menopause, hormonal shifts can disturb sleep and place extra strain on the cardiovascular system.
“Sleep isn’t a luxury, it’s medicine for the heart,” explains Australia’s leading integrative cardiologist, Dr Ross Walker. “For women in midlife, this is the time when heart health risks begin to rise, and sleep becomes one of the most powerful tools for prevention.”
The cellular connection: Powering your heart from within
Beyond hormones, a woman’s heart health is also deeply tied to what’s happening at the cellular level. The heart is the body’s most energy-demanding organ, relying on mitochondria—the tiny powerhouses in every cell—to keep it beating around the clock.
Mitochondrial function depends on Ubiquinol, a naturally occurring antioxidant that fuels energy production and helps protect cells from oxidative stress. However, from the age of 20, our natural levels of Ubiquinol begin to decline, a process accelerated by menopause and lifestyle factors such as stress or poor sleep.
“Without healthy mitochondria, our hearts simply can’t function at their best,” says Dr Walker. “That’s why supporting mitochondrial health is not just an add-on—it’s central to preventative cardiovascular care for women.”
Small shifts, big gains
The good news? Women can take practical steps today to protect their heart health:
- Prioritise sleep: Build a calming night routine, avoid screens before bed, and aim for a consistent sleep schedule.
- Eat naturally: Choose whole, antioxidant-rich foods to support energy and reduce oxidative stress.
- Move daily: Aim for at least 30 minutes of moderate activity most days.
- Support your mitochondria: Consult your healthcare professional to determine if nutritional support may be needed to maintain energy and resilience as you age.
For women over 40, heart health is not just about avoiding illness—it’s about thriving. By prioritising sleep, supporting mitochondrial health and embracing simple daily habits, women can take decisive steps towards vitality, independence and longevity.
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