Biological alarm: Your morning routine might put you at risk of a heart attack

Dignity Health cardiologist discusses dangers on World Heart Day

(Phoenix – Sept. 29, 2025) – For many Americans, mornings are a race against the clock:  rushing to beat traffic, getting the kids ready for school or tackling emails right out of bed. On World Heart Day, a Dignity Health cardiologist is sounding the alarm on how the chronic stress of your morning routine can put you at risk of a  heart attack.

“The rapid transition from sleep to high-stress activity creates a perfect storm for a cardiovascular episode,” said Rachel Bond, MD,  a cardiologist with the Dignity Health Medical Group. “It can trigger your flight or flight response which can pump a surge of cortisol and adrenaline into your body. It’s crucial to slow down your morning routine to protect your heart.”

Several morning habits can be overlooked cardiovascular dangers. The National Institutes of Health’s National Heart, Lung and Blood Institute indicates that chronic unmanaged stress can increase blood pressure, inflammation and cholesterol levels which are risk factors for heart disease. 

“If stress is not managed properly, it can damage the heart and put you at a greater risk of suffering from a heart attack,” said Dr. Bond. “Luckily, there are simple steps you can take to take control of your heart health.” These include:

1. Awake Gradually - Instead of a loud alarm clock that spikes adrenaline, opt for one that gradually increases with volume or light which mimics the body’s natural waking process. This gentle wake-up helps keep blood pressure from shooting up.

2. Hydrate Immediately - Put down your coffee! Your first drink of the day should be water which can rehydrate your system, improve circulation and kickstart your metabolism.

3. Move Mindfully - Before jumping in the car or sitting at your desk, try incorporating simple stretches, yoga or a brief walk to improve blood flow and signals to your body that you are ready for the day. The Centers for Disease Control and Prevention has a helpful guide to show how much physical activity is recommended for specific age groups. 

4. Eat Wisely - Don’t skip breakfast. Instead, opt for eggs (protein), oatmeal (fiber) or greek yogurt (antioxidants). This stabilizes your blood sugar and can prevent a spike which can overwork the cardiovascular system.

5. Detox Digitally - Resist the urge to immediately check your phone to answer emails or scroll social media. Exposure to work demands or triggering posts can increase the stress hormone. Give yourself a few minutes to transition into the day before engaging with potential stressors.

Dignity Health in Arizona has an online heart disease risk assessment which gives patients a window into their heart health. 

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