We often hear about the “golden” eight hours of sleep per night.
But a new study suggests that even if you reach the goal, your risk of heart attacks and strokes may still be high due to irregular sleep patterns.
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Sleep is a very important part of health, and without it, the risks associated with fatal events such as a heart attack increase.
In this study, experts examined data on more than 72,200 people aged 40 to 79 who participated in the UK Biobank study, none of whom had a history of major heart-related events such as a heart attack.
They wore an activity tracker for seven days to record their sleep.
They each received a Sleep Regularity Index (SRI) score, which captures irregular sleep patterns, such as daily variation in bedtime, wake time, sleep duration, and nighttime waking.
Scores ranged from 0 (very irregular) to 100 (quite regular sleep-wake pattern), with irregular sleep scoring less than 71.6.
The subjects were followed for eight years, during which the researchers analyzed how many people experienced conditions such as heart attacks, strokes and heart failure.
The study, published online in the Journal of Epidemiology and Community Health, found that people who do not adhere to regular sleep schedules have a greater risk of stroke and heart attacks.
The study found that this was regardless of whether people were getting enough sleep overall, and after taking into account things that could affect the results, such as coffee intake and exercise levels.
Research suggests that disturbed sleep is linked to higher levels of a protein called CRP, which is a sign of inflammation, a process linked to heart and circulatory disease.
Emily McGrath
Those who slept irregularly were 26% more likely to have a stroke, heart failure or heart attack than those who slept regularly, while those who slept somewhat irregularly were 8% more likely.
In general, the recommended amount of sleep for people ages 18 to 64 is seven to nine hours per night, and seven to eight hours for those ages 65 and older.
“Our results suggest that sleep regularity may be more important than adequate sleep duration in modifying the risk of major adverse cardiovascular events,” said the researchers, including from the University of Ottawa.
Emily McGrath, senior cardiac nurse at the British Heart Foundation, said: 'It's not clear exactly how sleep benefits the heart, but research suggests that disturbed sleep is linked to higher levels of a protein called CRP.
“This is a sign of inflammation, the process associated with heart and circulatory disease.
“Sleep can also have an indirect impact on heart health, by influencing our lifestyle choices.
Studies indicate that not sleeping enough may affect the hormones that affect our appetite, increasing our desire to eat sugary foods.
“Over a long period of time, this may lead to weight gain and an increased risk of coronary heart disease.
“More research is needed to strengthen this finding but early results suggest an important relationship between sleep and heart and circulatory health.”
She said BHF-funded researchers at the University of Birmingham are investigating how insomnia or sleep problems can lead to a condition called atrial fibrillation (AF), which can increase the risk of stroke.
A separate study published in the journal Neurology, Neurosurgery and Psychiatry found that men with a high risk of cardiovascular disease could experience cognitive decline a decade earlier than women.
The study found that men with cardiovascular risk factors, including obesity, experience worse brain health from their mid-50s to mid-70s than similarly affected women, who are at greatest risk from their mid-60s to mid-70s.
These findings support other research suggesting that conditions such as type 2 diabetes, obesity, high blood pressure and smoking are associated with an increased risk of dementia.
How to reduce your risk of heart attacks and strokes
You can reduce your risk of heart attacks and strokes using many of the same methods.
Heart attacks and strokes, although they affect different organs of the body, are both what we call cardiovascular events.
Both arise from similar underlying conditions, such as atherosclerosis, which is the 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, treating these risk factors can simultaneously reduce the risk of both conditions.
Here are ways you can prevent both:
Healthy diet
- More fruits and vegetables: The DASH diet, which emphasizes fruits, vegetables, whole grains and lean proteins, has been shown to reduce blood pressure and improve heart health.
- Less fat: Eating too much saturated fat and trans fat can raise cholesterol levels and increase the risk of atherosclerosis. Choose healthy fats such as those found in olive oil, nuts and avocados.
- Limit salt intake: Eating large amounts of salt is linked to high blood pressure, which is a major risk factor for heart attacks and strokes. The NHS recommends no more than 6g of salt per day for adults.
- Fiber: Foods high in soluble fiber, such as oats and beans, can help lower blood cholesterol levels.
He practices
Walking, running, cycling, swimming – whatever you want, do it!
Exercise can strengthen the heart and improve blood 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 lower blood pressure. Recommended twice a week by the NHS.
Blood pressure management
A healthy diet and exercise can help keep blood pressure under control.
But it's worth monitoring for 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 greatly increases the risk of heart attacks and strokes.
Quit smoking
One of the best ways to quit smoking is to use the resources provided by NHS Smokefree. Support groups, medications, and other tools to help quit smoking like e-cigarettes may be what you need to kick the habit for good — and they're free.
Limit alcohol
Excessive alcohol intake can increase blood pressure and contribute to weight gain, which can add up and pose a risk to heart health.
The NHS recommends that you should not regularly drink more than 14 units of alcohol per week.
