Sleep is important for health and well-being. Experts recommend seven to eight hours of sleep every night. According to the US Centers for Disease Control & Prevention (CDC), not getting enough sleep makes you prone to heart diseases. It also increases your chances of suffering from type-2 diabetes and obesity, both of which are risk factors for cardiovascular ailments. It clearly shows that lack of sleep has a direct impact on heart health. But, is there a right bedtime when a person should fall asleep to protect his/her heart health? The answer is yes, as per research.
Right Bedtime For Heart Health
Sleeping between 10 pm and 10.59 pm is best for the heart. This golden period was found in research done in the United Kingdom. The study involved over 88,000 participants between the ages of 43 and 79. Data of their bedtime and waking time were collected over seven days with a device. They were also assessed based on health, lifestyle, demographic, etc. The researchers then tracked the participants for 5.7 years for issues related to the heart, like heart attack, heart failure, etc.
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Here is what the study found:
- About 3% of the participants developed heart-related ailments.
- However, the incidence was highest among those who slept at midnight or later. On the other hand, those who slept between 10 pm and 10.59 pm had the best heart health. Not just that, sleeping before 10 pm is also linked to an increased risk of heart disease.
- There was a 25% higher risk of cardiovascular diseases among those who slept at midnight or later.
- Similarly, those who slept before 10 pm had a 24% increased risk of heart diseases.
- Those who slept between 11 pm to 11.59 pm were at a 12% increased risk of suffering from cardiovascular diseases.
Hence, the best bedtime for heart health is between 10 pm and 10.59 pm. The reason might lie in the body’s internal clock, also called the circadian rhythm. It is the 24-hour cycle that regulates everything, from sleep to digestion.
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Tips To Fall Asleep
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Knowing the right bedtime is easy, but falling asleep at that time can be difficult. Gladly, some methods can induce deep and restful sleep. Here are some of the things you can do:
- Develop a sleep routine. It means, going to bed and waking up at the same time every day, including weekends.
- Get enough natural light during the day.
- Exercise, but avoid strenuous exercises close to your bedtime.
- Avoid heavy meals close to your bedtime.
- Avoid stimulants like alcohol, coffee, tea, etc before going to bed.
- Switch off your smartphone as screentime during the night can disrupt the sleep cycle.
- Make your room cool and dark to induce sleep.
Also read: Study: Cooked Vegetables Might Not Benefit Your Heart, Here's What Our Experts Have To Say
Even after doing these, you are unable to fall asleep, avoid tossing and turning in bed. Avoid screen, as it can further harm your sleep. Instead, get up from bed, go to another room and read a book. Once you feel sleepy, get back to bed and catch up on some much-needed sleep.
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