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There may be a ‘best bedtime’ for your heart

By Steven Reinberg
HealthDay Reporter

TUESDAY 9 Nov. 2021 (HealthDay News) – Is an ideal time to go to bed every night if you want to dodge heart disease?

Apparently, a new study that found hitting the bag between 10 a.m. and 11 p.m. may be the ideal time to reduce the risk of cardiovascular problems.

The finding may be worth noting, as the researchers also found that going sleep before 22:00 or at midnight or later can increase the risk of heart disease by almost 25%. The increased risk can be attributed to the change in the body’s circadian rhythm – its internal clock, the study authors said.

“The circadian system controls daily behavioral and physiological rhythms. Disruption of the circadian rhythm has wide implications, leading to poorer cognitive performance and increased risk for various physical and mental health conditions, including cardiovascular disorders, “said lead researcher David Plans. He is a senior lecturer in organizational neuroscience at the University of Exeter, England.

The central clock in the brain controls the circadian rhythm throughout the body. This central clock is calibrated by exposure to light, especially morning light, which is detected by receptors in the eyes, Plans explained.

“When this morning light is detected, the clock is recalibrated. Therefore, if a person goes to bed very late, they can oversleep and miss this critical period of morning light,” he explained. “If it occurs over a long period of time, the circadian rhythm will be disturbed. Consequently, there will be effects on other behavioral and physiological rhythms, which may be detrimental to health.”

Plans have warned, however, that this study may not prove that the time one goes to sleep causes heart disease, but it could, if confirmed, be a potential risk factor.

Dr. Harly Greenberg, head of the department of pulmonary, critical care and sleep medicine at Northwell Health in New Hyde Park, NY, was not involved in the study but commented on the findings. He said: “These results highlight the importance of the body’s circadian rhythm and contribute to the growing evidence showing increased health risks – including obesity, diabetes, hypertension, cardiovascular disease and even Cancer – when our daily schedules do not match our circadian rhythm. “

For the study, Plans and his colleagues collected data on more than 88,000 men and women, average age 61, recruited between 2006 and 2010.

The researchers had information on when participants went to bed and woke up in a week using accelerometers worn on the wrist. Participants also completed questionnaires on lifestyle and health.

Over an average follow-up of almost six years, 3.6% of the participants developed heart disease. Most of those who developed it went to bed at midnight or later. People who were least likely to develop cardiovascular disease went to bed between 10pm and 10:59 pm, the researchers found.

Those who went to bed between 11 and 23:59 had a 12% higher risk, and those who went to bed before 22:00 had a 24% higher risk.

After considering gender, the researchers found that the risk was greatest among women. Among men, just going to bed before 10pm remained significant, the researchers noted.

“We can not give advice to the public based on our new results as we have only identified one association,” Plans said. “More generally, however, there is good evidence that morning light restores your circadian rhythm, and so it can be beneficial to practice good sleep hygiene,” he advised.

“Go to bed at a reasonable hour and wake up early enough to get a little out of time in the morning, avoid blue light late at night, no caffeine late in the day, avoid naps after about 4pm, use the bedroom only to sleep, and go to bed only when you feel you are ready to sleep. But this is advice based on broader evidence from collective research, ‚ÄĚPlans said.

Dr. Gregg Fonarow, director of the Ahmanson-UCLA Cardiomiopathy Center in Los Angeles, said: “These findings provide potential insights into how the timing of sleep onset relative to circadian rhythms can affect cardiovascular health. However, further studies are needed, and still need to be done. demonstrate whether changing the time of day they go to bed will increase or decrease the risk of cardiovascular events. “

The report was published November 9 in the European Heart Journal – Digital Health.

More information

For more on sleep and heart health, go to the US Centers for Disease Control and Prevention.

SOURCES: David Plans, PhD, senior lecturer, organizational neuroscience, University of Exeter, UK; Gregg Fonarow, MD, Director, Ahmanson-UCLA Cardiomyopathy Center, Los Angeles; Harly Greenberg, Managing Director, Head, Division of Pulmonary, Critical Care and Sleep Medicine, Northwell Health, New Hyde Park, NY; European Heart Journal – Digital Health, 9 Nov. 2021

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