Getting enough sleep is essential to perform daily and strengthen health. However, there are varied theories about the number of hours of adequate sleep and when to go to sleep. The eight-hour myth was banished by specialized sleep organizations such as the National Sleep Foundation (NSF), which indicates between 7 and 8 hours of sleep for adults , a figure that changes according to age. But what is the correct time to go to sleep?
It should be noted that our sleep is regulated by the hours of light to which we are exposed, so the NSF places the best time to rest until the next day between 8:00 p.m. and midnight. It is a very wide period, four hours, but luckily a recent investigation has managed to establish a much more limited period and with a medical reason in between.
Going to sleep between 10:00 PM and 11:00 PM is associated with a lower risk of developing heart disease in the future compared to going to sleep earlier or later. This overwhelming statement summarizes the content of the Bedtime linked with heart health study published on Monday, November 8, in the European Heart Journal-Digital Health.
Enjoy healthy dinners and lunches outdoors at home.
The research, carried out by doctors from the European Society of Cardiology, analyzed data from more than 80,000 adults over six years. The results revealed that those who go to sleep between 11:00 PM and midnight have a 12% higher risk of heart disease. The percentage rises to 25% for those who go to bed after 00:00 H, while it stands at 24% for those who go to bed earlier, before 22:00 H.
“The body has an internal 24-hour clock called the circadian rhythm that helps regulate physical and mental activities. Although we cannot establish causality from the study, the results do suggest that early or late hours of going to sleep are more likely. of altering the body clock, with negative consequences for heart health, “explains David Plans, a neuroscientist at the University of Exeter (UK), who participated in the study.
This is how the investigation was carried out
Plans and his fellow researchers turned to the UK Biobank, which has medical and lifestyle information on more than 500,000 volunteers aged 37-73.
The researchers focused on 88,926 adults with a mean age of 61, who wore accelerometers – devices that record a person’s physical activity – for seven days on their wrists. Thanks to the data collected in this way, it was possible to determine what time each person went to sleep, as well as what time they woke up.
They are problems related to being able to sleep and the person who has had the disease experiences difficulties in falling asleep.
Over a period of 5.7 years, 3,172 of the volunteers had cardiovascular conditions such as strokes , heart attacks or heart failure . These incidents occurred more frequently in people who went to bed after midnight, and less frequently in those who went to bed between 10:00 PM and 11:00 PM.
Even when other factors such as sex, gender, sleep duration, habits such as smoking, body mass level or cholesterol level were taken into account, falling asleep regularly at midnight or later was linked to the increased risk of cardiovascular disease.
This risk is more pronounced in women who go to bed late. For their part, the men who are most at risk are those who go to sleep before 10:00 p.m.