How your bedtime could up your risk of heart attacks and strokes – even if you get ‘golden eight hours’
WE often hear about the ‘golden’ eight hours of sleep per night.
But a new study suggests that even if you hit the target, your risk of heart attack and stroke may still be hiked due to irregular sleeping patterns.
Sleep is an incredibly important part of health and without it, the associated risks of deadly events such as a heart attack increases.
In this study, experts examined data for more than 72,200 people aged 40 to 79 taking part in the UK Biobank study, none of whom had any history of major heart-related events such as a heart attack.
They wore an activity tracker for seven days to record their sleep.
Each were given a Sleep Regularity Index (SRI) score that captured irregular sleep patterns, such as day-to-day variability in bedtime, wake-up time, sleep duration and wake-ups during the night.
Scores ranged from 0 (very irregular) to 100 (perfectly regular sleep-wake pattern), with an irregular sleeper scoring below 71.6.
People were followed for eight years, during which time researchers analysed how many suffered conditions such as heart attack, stroke and heart failure.
The study, published online in the Journal of Epidemiology and Community Health, found that people who do not keep to regular sleep schedules have a higher risk of stroke and heart attack.
This was regardless of whether people are getting enough sleep overall, the study found, and after taking into account things that could influence the results, such as coffee intake and exercise levels.
Research suggests that disturbed sleep is associated with higher levels of a protein called CRP – a sign of inflammation, the process linked with heart and circulatory disease.
Emily McGrath
Irregular sleepers were 26 per cent more likely to suffer a stroke, heart failure or heart attack than those with regular sleep, while moderately irregular sleepers were eight per cent more likely.
Overall, the recommended amount of sleep for 18 to 64-year-olds is seven to nine hours per night, and is seven to eight hours for those aged 65 and over.
The researchers, including from the University of Ottawa, said: “Our results suggest that sleep regularity may be more relevant than sufficient sleep duration in modulating major adverse cardiovascular event risk.”
Emily McGrath, senior cardiac nurse at the British Heart Foundation, said: “It is not clear exactly how sleep benefits the heart but research suggests that disturbed sleep is associated with higher levels of a protein called CRP.
“This is a sign of inflammation, the process linked with heart and circulatory disease.
“Sleep can also have an indirect impact on heart health, by affecting our lifestyle choices.
“Studies have suggested that not sleeping enough might affect the hormones which influence our appetite, increasing our desire for sugary foods.
“Over a long period of time this could lead to weight gain and a greater risk of coronary heart disease.
“More research is needed to strengthen this discovery but the early results suggest there’s an important connection between sleep and heart and circulatory health.”
She said BHF-funded researchers at the University of Birmingham are investigating how insomnia or sleep problems might lead to a condition called atrial fibrillation (AF), which can increase the risk of stroke.
A separate study published in the Journal of Neurology, Neurosurgery and Psychiatry found that men with a high risk of cardiovascular disease can experience cognitive decline a decade earlier than women.
Men with cardiovascular disease risk factors, including obesity, face declining brain health from their mid-50s to mid-70s than similarly affected women, who are most susceptible from their mid-60s to mid-70s, it found.
The findings back up other research that conditions such as type 2 diabetes, obesity, high blood pressure and smoking are linked to a higher risk of dementia.
How to reduce your risk of heart attacks and stroke
You can reduce your risk of heart attack and stroke with many of the same methods.
Heart attacks and strokes, althouh affecting different organs of the body, are both what we call cardiovascular events.
Both arise from similar underlying conditions, such as atherosclerosis —a buildup of fatty deposits in the arteries.
According to the American Heart Association, the risk factors for heart attacks and strokes are largely the same: high blood pressure, high cholesterol, smoking, obesity, physical inactivity, and diabetes.
Therefore, addressing these risk factors can simultaneously reduce the risk of both conditions.
Here are ways you can prevent the two:
Healthy diet
- More fruit and veg: The DASH, which emphasises fruit, vegetables, whole grains, and lean proteins, has been shown to reduce blood pressure and improve heart health.
- Less fats: Too much saturated and trans fats can raise cholesterol levels and increase the risk of atherosclerosis. Go for healthier fats like those found in olive oil, nuts, and avocados.
- Limit salt: High salt intake is linked to high blood pressure, a major risk factor for both heart attack and stroke. The NHS recommends no more than 6g of salt per day for adults.
- Fibre: Foods high in soluble fibre, such as oats and beans, can help lower cholesterol levels.
Exercise
Walking, running, cycling, swimming – whatever you like, do it!
Aerobic exercise can strengthen the heart and improve circulation.
The NHS advises at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week.
Strength training exercises can help control weight, improve cholesterol levels, and reduce blood pressure. It is recommended twice a week by the NHS.
Manage blood pressure
Healthy diet and exercise can help keep your blood pressure in check.
But it is worth monitoring it yourself after the age of 40, at least, when the NHS invites adults for a check-up every five years.
High blood pressure often has no symptoms but significantly increases the risk of heart attack and stroke.
Quit smoking
One of the best ways to quit smoking is to use resources provided by NHS Smokefree. Support groups, medications, and other tools to help quit smoking such as vapes could be what you need to kick the habit for good – and it’s free.
Limit booze
Excessive alcohol consumption can increase blood pressure and contribute to weight gain, which can snowball and become a heart health risk.
The NHS recommends not regularly drinking more than 14 units of alcohol per week.