Just 11 minutes of extra sleep each night is linked to a lower risk of heart disease
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The secret to a healthy heart may not be a major lifestyle, but rather a series of small, ongoing daily habits.
A new study published in the European Journal of Preventive Cardiology found that incorporating modest shifts into daily habits is associated with a significantly reduced risk of major cardiovascular events, including heart attack, stroke and heart failure.
The study, which followed more than 53,000 adults over an eight-year period, highlighted that even very small increases in rest can bring significant clinical benefits.
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The researchers found that sleeping 11 minutes more each night was a significant lifestyle change associated with a 10% lower risk of major cardiovascular events.
Small daily habits like getting just 11 extra minutes of sleep each night can significantly reduce the risk of heart problems. (Stock)
This modest increase in sleep worked best when paired with an additional 4.5 minutes of moderate-to-vigorous physical activity and eating an extra quarter cup of vegetables daily.
“We show that combining small changes in several areas of our lives can have a surprisingly positive effect on our heart health,” said lead author Nicholas Koemel, a researcher at the University of Sydney.
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While every extra minute is important, research has identified the most appropriate range of high heart protection that can reduce the risk of heart disease by 57% compared to those with less healthy habits.
A key pillar of that profile was getting eight to nine hours of sleep each night, the study noted.
Getting eight to nine hours of sleep each night, along with consistent healthy habits, can reduce the risk of heart disease by up to 57%. (Stock)
This good practice included getting 42 minutes or more of moderate exercise a day and keeping a diet high in fish, whole grains, and dairy while staying low on processed meats and sugary drinks.
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“Making modest shifts in our daily routines can have cardiovascular benefits and create opportunities for change over time,” Koemel added. “I would encourage people not to overlook the importance of making a small change or two in your daily routine, no matter how small it may seem.”
The researchers used wearable devices to track participants’ sleep and movement, providing more accurate data than previous self-reported studies.
This ideal regimen includes a diet rich in fish, grains, and dairy while limiting processed foods and sugary drinks. (Stock)
Several limitations were placed on the study.
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The study was observational, meaning it showed a strong connection between these small habits and heart health but could not prove that one directly caused the other.
The findings were also based on participants reporting their eating habits, which may not always be accurate.
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The researchers emphasized that studying these behaviors together is more meaningful than looking at them individually because sleep, eating and movement always influence each other in the daily cycle.
