If you have a habit of waking up for a long time and sleeping after midnight has become a part of your routine, then you should be a little careful. Actually, this habit of waking up late can cause a heart attack. Yes, a recent study published in the European Heart Journal has made a shocking disclosure. According to this study, people who sleep between 10 to 11 pm have the lowest risk of heart attack and stroke (sleeping time to avoid heart attack). Therefore, this time is called the “golden hour” of sleep.
Sleep and heart relationship
We often emphasize food and exercise for heart health, but the right time to sleep is equally important. This research indicates this. People who wake up for a long time spoil the natural clock of the body, called Sarcadian Rhythm. This rhythm controls almost every function of our body, including heart rate, blood pressure and hormonal balance. When it is irregular, it puts pressure on both heart and brain, which increases the risk of serious illness.
Study on 88,000 people
To reach this conclusion, researchers analyzed data from 88,000 British adults between the ages of 43 to 74 years. The participants wore a special tracker equipment that monitored their sleeping habits. In this study, which lasted for about 5.7 years, his sleep pattern was linked to the risk of heart disease and found:: Those who slept between 10:00 pm and 10:59 pm, among them the lowest risk of heart disease. Those who fell asleep between 11:00 pm and 11:59 pm, the risk of heart disease was slightly higher, about 12%. Those who fell asleep after midnight, the risk of heart attack and stroke was 25% higher. Interestingly, the risk increased by 24% in those who slept before 10 pm, which suggests that both of them can be harmful very quickly and too late.
More impact on women
Another important conclusion of this research is that the negative effects of late gold are more pronounced on women than men. It is believed that women’s biological watches and hormonal cycles are more sensitive to the disruption of sleep routine, which increases the risk of heart disease.
How to make your sleep ‘heart-friendly’?
Not only the sleep duration, but the right time is also important for a healthy heart. You can also improve your heart health by adopting these easy measures:
Determine a time – set a target of sleeping between 10 to 11 am every night.
Digital detox before sleeping – Stay away from gadgets like mobile phones, laptops and TVs at least 30-60 minutes before gold. Their blue light hurts the production of hormone melatonin that sleeps.
Eat dinner light and quickly – keep your dinner light and try to eat at least 2-3 hours before bedtime. Late food can be difficult to digest and can disturb sleep.
Create a comfortable atmosphere – keep your bedroom calm, dark and cool. Apply curtains when needed.
Avoid caffeine and nicotine – avoid tea, coffee, energy drinks and smoking after dark.