Sleeping from 10 to 11 in the evening is the healthiest for the heart
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Sleeping from 10 to 11 in the evening is the healthiest for the heart
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Large-scale studies have shown that sleeping from 10 to 11 in the evening is the healthiest for the heart.
The most obvious problem caused by various pressures in work, study, and life is sleep disorder. According to the statistics of the World Health Organization (WHO) , the global sleep disorder rate is 27%, while in China, the incidence of adult insomnia is as high as 38.2%. , More than 60% of people born in the 90s feel sleep deprived.
We all know that the human body has a 24-hour biological clock that changes with the circadian rhythm. The biological clock regulates our physical and mental health. Previous studies have shown that lack of sleep can disrupt the biological clock and adversely affect cardiovascular health. Sleeping too early or too late can also disrupt the biological clock, but it is still unclear whether this will affect cardiovascular health.
On November 9, 2021, researchers from Huma Medical Corporation in the United Kingdom published a titled: Accelerometer-derived sleep onset timing and cardiovascular disease incidence: a UK Biobank in the European Heart Journal-Digital Health , a journal of the European Society of Cardiology (ESC) cohort study research papers.
This large-scale study shows that going to bed from 10 to 11 in the evening is associated with a lower risk of heart disease .
The study included 88,026 participants recruited at the UK Biobank from 2006 to 2010. They were between 43 and 79 years old, with an average age of 61 and 58% of women.
The research team collected the time of falling asleep and waking up within 7 days by allowing participants to wear a wrist-worn accelerometer, and conducted surveys on the participants’ lifestyle, health status, and physical assessment. They then received a diagnosis of cardiovascular diseases, including heart disease, heart failure, chronic ischemic heart disease, stroke, and transient cerebral ischemia.
The research team adjusted for age, gender, sleep time, irregular sleep (no fixed time to fall asleep and wake up) , self-reported sleep type (early or night owl) , smoking, body mass index, diabetes, blood pressure, blood cholesterol, and social After economic conditions and other circumstances, the relationship between sleep time and cardiovascular disease was analyzed.
After an average follow-up of 5.7 years, 3172 participants (3.6%) developed cardiovascular disease. Among them, participants who slept at midnight or later had the highest incidence of cardiovascular disease, while those who fell asleep between 10 am and 11 pm had the lowest incidence of cardiovascular disease . Further gender analysis showed that women’s time to fall asleep is more correlated with increased cardiovascular risk.
Specifically, compared with falling asleep from 10 to 11 in the evening, people who fall asleep at or after 12 in the evening have a 25% higher risk of cardiovascular disease, and the risk of falling asleep between 11 and 12 in the evening is 12% higher. %, whereas before 10pm to fall asleep risk of cardiovascular disease, high out 24%.
The leader of the study, David Plans, said that this study shows that people’s best time to fall asleep is relatively fixed. If deviations occur, it may be harmful to health. The most harmful thing is to fall asleep after 12 o’clock in the property, which may be due to sleep.
Too late, or wake up too late the next day, reducing the possibility of seeing the morning light, or getting up normally the next day, resulting in insufficient sleep time, which will affect the biological clock.
The study also observed a stronger association between the time when women fall asleep and cardiovascular disease, but the reason is not clear. It may be due to gender differences in the response of the endocrine system to circadian rhythm disorders.
It may also be that the participants are older, and the cardiovascular risk of postmenopausal women is inherently increased, so it is also possible that there is no gender difference in the association between the time of falling asleep and cardiovascular disease.
In the end, the research team said that although the results of these studies did not show a causal relationship, it can still be seen that the time of falling asleep is a potential independent cardiovascular risk factor.
In November 2019, Cardiovascular Research , a journal of the European Society of Cardiology (ESC), published a research paper titled: The contribution of sleep to social inequalities in cardiovascular disorders: a multi-cohort study .
The study will poverty , lack of sleep and cardiovascular disease link up . This large-scale study involving more than 110,000 people shows that lack of sleep is an important reason why poor people are more likely to suffer from heart disease .
If these findings are confirmed in other studies, then the length of the sleep time and sleep time point can reduce cardiovascular disease as a low-cost public health goals.
Paper link:
https://doi.org/10.1093/ehjdh/ztab088
https://doi.org/10.1093/cvr/cvz267
Sleeping from 10 to 11 in the evening is the healthiest for the heart
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