Getting enough sleep is essential for overall health, particularly for the heart. However, there’s another factor that may significantly impact cardiovascular health: the time at which you go to bed.
The American Heart Association (AHA) includes sleep duration as part of its “Life’s Essential 8” checklist for cardiovascular health. Adults are advised to get between seven and nine hours of sleep daily. This amount of rest can lead to improved mood, a stronger immune system, and the repair of cells, tissues, and blood vessels, according to the AHA.
This extended period of rest allows the body to enter a state of relaxation, which is crucial for maintaining healthy blood pressure, reducing the risk of diabetes, and managing weight. A cardiologist previously emphasized the importance of this restorative process.
So, how does bedtime affect heart health? A recent study published in the European Heart Journal found that going to bed between 10 and 11 p.m. is associated with the lowest incidence of cardiovascular disease. This time window seems to be ideal, as it avoids both early and late bedtimes, which may disrupt the body’s natural clock.
“The results suggest that early or late bedtimes may be more likely to disrupt the body clock, with adverse consequences for cardiovascular health,” said David Plans, a neuroscientist and co-author of the study, in an interview with NBC News.
The research was based on data from over 88,000 adults who wore wrist trackers to record their sleep patterns for a week. They were then followed for about six years to monitor the development of heart problems. The findings revealed that people who regularly fell asleep between 11 p.m. and 11:59 p.m. had a 12% higher risk of developing heart disease. Those who went to bed at midnight or later faced a 25% increased risk. Meanwhile, individuals who went to bed before 10 p.m. had a 24% greater risk.
Why It Matters
Sleep timing is emerging as a potential risk factor for heart disease, according to researchers. The “riskiest time” for falling asleep was after midnight, potentially because it reduces the likelihood of exposure to morning light, which helps reset the body’s internal clock, Plans explained in a statement.
The increased cardiovascular risk was more pronounced in women who went to bed late, which is particularly intriguing, said Dr. Roxana Mehran, an interventional cardiologist at the Icahn School of Medicine at Mount Sinai in New York. She emphasized the need to understand what factors are most important for preventing heart disease in women.
However, the study only shows an association between bedtime and heart disease risk, not a direct cause-and-effect relationship, she noted.
How to Get Started
Sleep experts recommend maintaining a consistent sleep schedule during the week and on weekends. This means avoiding very late or very early bedtimes. Evening habits play a significant role in cardiovascular health, according to Dr. Sanjay Bhojraj, an interventional cardiologist in California.
He advises avoiding activities that can disrupt sleep, such as eating, intense exercise, alcohol consumption, and stressful TV shows or conversations after 7 p.m. These habits can negatively impact sleep quality and, consequently, heart health.
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