A new study reveals of the downside to sleeping less that most people don’t know.
HIGHLIGHTS:
- Even a slight and chronic lack of sleep, experienced by one-third of Americans getting 5-6 hours instead of the recommended 7-8, can increase the risk of heart disease.
- A study from Columbia University involving thousands of people reveals that individuals with mild chronic sleeping deficits are more prone to developing heart disease. After just six weeks of reduced sleep, cells lining blood vessels become overloaded with harmful oxidants, leading to potential cardiovascular issues.
- The study provides direct evidence linking mild chronic sleep deficits to heart disease. Previous studies focused on severe sleep deprivation, not the common behavior of delaying bedtime, highlighting the need for more accurate understanding through randomized controlled studies.
- Nearly 1,000 women participated, with 35 healthy women maintaining their usual sleep routine for six weeks and then delaying bedtime by 1.5 hours for the next six weeks. The findings strongly suggest that consistently getting less than 7-8 hours of sleep per night worsens cardiovascular risk, emphasizing the urgency to prioritize sufficient sleep.
- The study stressed the importance of prioritizing 7-8 hours of sleep, noting that many problems could be solved by adhering to this recommendation. This advice is particularly crucial for young and healthy individuals, emphasizing the link between inadequate sleep and heightened cardiovascular risk.
The Downside of Sleeping Less
If you are one of those early birds juggling work, family, and late-night chores, you are not alone. Many Americans, about one-third of them, get only five to six hours of sleep each night instead of the recommended seven to eight.
What’s surprising is that even this slight and chronic lack of sleep can increase the risk of heart disease in the future. A recent study from Columbia University explores the consequences of not getting enough shut-eye.
The study involved thousands of people and found that individuals with mild but chronic sleep deficits tend to develop more heart disease later in life than those who get sufficient sleep.
A significant revelation from the study is that after just six weeks of reduced sleep, the cells lining your blood vessels become overloaded with harmful oxidants.
Unlike well-rested cells, these sleep-deprived cells fail to activate antioxidant defenses leading to swollen and impaired cells, a potential first step toward cardiovascular disease.
Dr. Sanja Jelic, the director of the Center for Sleep Medicine at Columbia University explains that this study provides some of the first direct evidence linking mild chronic sleep deficits to heart disease.
Previous studies mostly focused on severe sleep deprivation for a few nights, not the more common behavior of delaying bedtime by one to two hours each night.
Dr. Jelic emphasizes the importance of randomized controlled studies to understand the link between sleep patterns and heart health accurately.
Nearly 1,000 women were screened for the study, with 35 healthy women usually sleeping seven to eight hours per night, enrolling.
These participants maintained their usual sleep routine for six weeks and then delayed their bedtime by 1.5 hours for the next six weeks.
How Sleep Was Monitored
Sleep was monitored using wrist-worn trackers. The findings strongly suggest that consistently getting less than seven to eight hours of sleep per night can worsen cardiovascular risk.
The bottom line from Dr. Jelic is clear: go to sleep. Dr. Jelic highlights that many problems could be solved if people prioritize seven to eight hours of sleep each night.
This advice is especially crucial for young and healthy individuals who might not realize that inadequate sleep worsens their cardiovascular risk.
Building on recent epidemiological studies suggesting a link between irregular bedtimes and heart disease, Dr. Jelic’s team plans to investigate if bedtime variability affects vascular cells similarly to chronic but regular short sleep.
This is because, understanding these patterns may provide valuable insights into preventive measures against heart disease.
Ways To Build A Quality Sleep Routine
Getting good sleep is crucial for feeling your best. Creating a solid sleep routine can really make a difference in how well and how long you sleep.
These are some effective ways to set up a sleep routine that helps you get great rest and boosts your overall health.
Keep a Regular Bedtime and Wake-Up Time – Try going to bed and waking up at the same time every day, even on weekends.
Doing this helps your body follow its natural rhythm, making it easier to regulate when you feel sleepy and when you are awake.
While at it, also come up with calming activities before bed to signal to your body that it’s time to wind down. You could read a book, do some light stretching or listen to relaxing music.
Make Your Sleeping Space Awesome
Turn your bedroom into a sleep-friendly zone. Keep it cool, dark and quiet. Invest in a comfy mattress and pillows and think about getting blackout curtains to block out outside light.
Also, try to avoid screens for at least an hour before bedtime. The blue light from phones, tablets and computers messes with the hormone that helps you sleep, making it tougher to fall asleep.
More so, add some mindfulness to your routine with deep breathing or meditation. These tricks help calm your mind, ease stress and set the stage for a peaceful mental state perfect for sleeping.
Be Smart About Eating and Drinking – Pay attention to what and when you eat and drink. Skip heavy meals close to bedtime and cut back on caffeine and alcohol.
Staying hydrated is important, but don’t chug too many liquids right before bed to avoid disruptions.
So, it takes time to build a sleep routine, but the rewards are worth it. Keeping a consistent sleep schedule helps your body recognize when it’s time to wind down, leading to better and more refresh sleeping experience.
Give these strategies a shot, and you may likely notice an improvement in how well you sleep and how good you feel overall.
However, the above study published in Nature sheds light the critical connection between sleep and heart health, emphasizing the need for adequate and regular sleep to reduce cardiovascular risk.
Prioritizing 7-8 hours of sleep per night emerges as a simple yet powerful strategy for overall well-being and preventing potential heart-related issues.