November 30, 2023

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World Sleep Day: Sleeping 10-11pm is the healthiest for your heart

World Sleep Day: Sleeping 10-11pm is the healthiest for your heart



World Sleep Day: Sleeping 10-11pm is the healthiest for your heart


According to the statistics of the World Health Organization (WHO) , the global sleep disorder rate is 27%.

We all know that the human body has a 24-hour biological clock that changes with the circadian rhythm , and the biological clock regulates our physical and mental health.

Previous research has shown that sleep deprivation can disrupt the biological clock and adversely affect cardiovascular health.

Going to bed too early or going to bed too late also disrupts the biological clock, but whether this affects cardiovascular health is unclear.


On November 9, 2021, researchers from Huma Medical in the UK published the paper entitled: Accelerometer-derived sleep onset timing and cardiovascular disease incidence: a UK Biobank cohort study in the European Heart Journal-Digital Health , a journal of the European Society of Cardiology (ESC) . 


This large-scale study shows that sleeping between 10 and 11 p.m. is associated with a lower risk of heart disease .


World Sleep Day: Sleeping 10-11pm is the healthiest for your heart


The study included 88,026 participants recruited at the UK Biobank between 2006 and 2010, aged 43 to 79, with an average age of 61, and 58% were women.


The research team collected the time they fell asleep and woke up over a 7-day period by having the participants wear a wrist-worn accelerometer, and surveyed the participants on lifestyle, health, and physical assessments.

They then received a diagnosis of cardiovascular disease, including heart disease, heart failure, chronic ischemic heart disease, stroke, and transient cerebral ischemia.


The research team adjusted for age, gender, sleep duration, sleep irregularity (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 taking into account economic status and other conditions, the relationship between sleep time points and cardiovascular disease was analyzed.


During 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 rates of cardiovascular disease, while those who went to bed between 10 and 11 p.m. had the lowest rates of cardiovascular disease .

Further gender analysis showed that women’s sleep time was more strongly associated with increased cardiovascular risk.


Specifically, people who fell asleep at or after 12pm had a 25% higher risk of cardiovascular disease, and those who fell asleep between 11pm and 12pm had a 12% higher risk compared to falling asleep between 10pm and 11pm %, while those who fell asleep before 10 p.m. had a 24% higher risk of cardiovascular disease .


World Sleep Day: Sleeping 10-11pm is the healthiest for your heart



The study’s leader, David Plans , said: “This study shows that the best time for people to fall asleep is relatively fixed.

Deviations can be harmful to health. The most harmful is falling asleep after 12 midnight, which may be because of sleep.

Too late, either getting up too late the next day, reducing the likelihood of seeing morning light, or getting up normally the next day, resulting in not enough sleep time, can affect the biological clock.


The study also observed a stronger association between the timing of sleep onset and cardiovascular disease in women, although the reasons for this were unclear.

It may be because of gender differences in the response of the endocrine system to circadian rhythm disturbances.

It is also possible that the participants were older, and postmenopausal women are inherently at increased cardiovascular risk, so it is possible that the association between sleep onset time and cardiovascular disease did not differ by sex.


In the end, the team said that although these findings did not show a causal relationship, the timing of sleep onset was still seen as a potential independent cardiovascular risk factor.


In November 2019, Cardiovascular Research , a journal of the European Society of Cardiology (ESC), published a research paper entitled: The contribution of sleep to social inequalities in cardiovascular disorders: a multi-cohort study . The study links poverty , sleep deprivation and cardiovascular disease .

The large-scale study of more than 110,000 people showed that lack of sleep is an important reason why poor people are more likely to suffer from heart disease .


If these findings are further confirmed in other studies, sleep duration and sleep onset timing could serve as a low-cost public health target for reducing cardiovascular disease.





World Sleep Day: Sleeping 10-11pm is the healthiest for your heart

(source:internet, reference only)

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