What is the best time to sleep and stay healthy according to science?

We know that sleep quality helps us stay healthy. But various studies do not always provide accurate results regarding sleep patterns that should be respected. Current research is often done with questionnaires that patients must complete and therefore on subjective measures that do not have true scientific value.

A recent study was published On the Oxford Academic Website, Conducted by the European Society of Cardiology, conducted tests on just 103,712 participants. Each patient is fitted with a device called an accelerometer, which is based on the same principle as a connected watch. And the results finally announce the right bedtime to limit the risk of cardiovascular disease!

Basics of the study

David Planes, Lead author and researcher of a study at the University of Exeter in the UK, found that the human body has a 24-hour internal clock, also known as the circadian rhythm. It helps in controlling our physical and mental functioning.

Although the results did not allow us to establish a causal relationship At bedtime And cardiovascular accidents, making it possible to verify that they interfere with the circadian rhythm at bedtime too soon or too late. Therefore, it can lead to negative health consequences, especially on our cardiovascular system. Researchers estimate that bedtime should be between 10 and 11 o’clock at night. To honor our inner clock and also note itToo much gap has more consequences for women than men.

How was this study done?

Participants were recruited between 2006 and 2010 through the UK Biobank database. The purpose of this database is to analyze the contribution of genetics and the environment on behavioral and health issues. For this study, patients ranged in age from 43 to 79 years, with an average age of 61 years. The panel consisted of 58% women and 42% men.

An accelerometer on their wrist analyzed their sleep schedules for a week. Participants were asked to specify certain aspects of their lifestyle, for example a Physical activity And their health status in general. After the test this week, patients had an accurate cardiac follow-up for approximately six years.

Results of the study

3172 participants or 3.6% of the sample developed cardiovascular disease in 6 years; Of all of them, Most cases occur in patients who go to bed at midnight or later. The lowest incidence was seen in those who slept between 10pm and 10:59 pm. To achieve these results, the researchers combined Sleep flow hours Cardiovascular events that occurred. In fact, external factors such as obesity, smoking or cholesterol were also taken into account in the analysis of the results.

Results show that if we go to bed at midnight or later, our risk of heart disease increases by 25%.. But by the time you go to bed before 10pm it is still 24% higher! We will mention this again, especially among the participants. On the other hand, In people who sleep between 10 and 11 o’clock at night, the risk of cardiovascular disease drops to 12%.

Researchers do not believe that they have uncovered the complete truth about an exact hour of sleep; They also state that by respecting this bedtime schedule, it will not only reduce the risks to zero, but also help to have a regular bedtime between 10 and 11 o’clock at night. Reduce risks To develop cardiovascular diseases. And it doesn’t cost much to try to fix your bedtime in this niche.