"Catching Up on Sleep Over the Weekend May Reduce Heart Disease Risk"

 

"On missed sleep during the weekend could lower their risk of heart disease"

A new study suggests that people who "catch up" on missed sleep during the weekend could lower their risk of heart disease by up to 20% compared to those who don’t. The findings were presented at the European Society of Cardiology meeting and analysed data from 90,903 adults in the UK Biobank project, a large database of medical and lifestyle records.

 

Among the participants, 19,816 were identified as sleep-deprived. Over a 14-year follow-up, researchers found that those who slept the most extra hours on weekends were 19% less likely to develop heart disease than those who slept the least. The additional sleep on weekends ranged from 1.28 to 16.06 hours, while those with minimal weekend sleep lost between 16.05 and 0.26 hours.

 

The study also focused on a subgroup of individuals with daily sleep deprivation. In this group, those who had the most compensatory sleep on weekends had a 20% lower risk of developing heart disease compared to those with the least catch-up sleep.

 

Professor Yanjun Song, the study’s lead author from China’s National Centre for Cardiovascular Disease in Beijing, stated that sufficient compensatory sleep is associated with a reduced risk of heart disease, particularly for those who experience regular sleep deficits during the week.

Zechen Liu, a co-author, emphasized that for many in modern society who suffer from sleep deprivation, catching up on sleep during the weekend significantly lowers heart disease rates.

 

Professor James Leiper, associate medical director at the British Heart Foundation, who was not involved in the study, added that while a weekend lie-in cannot replace a regular, good night's sleep, this large study indicates it may help reduce the risk of heart disease.

 

“We know that insufficient sleep can significantly impact our overall wellbeing, and this research serves as a crucial reminder of the importance of aiming for at least seven hours of sleep each night. We eagerly anticipate future studies that will further explore how sleep patterns influence heart health and how we can adjust our modern lifestyles to promote better health outcomes.”

 

Good sleep is essential for overall health, and different methods or practices can enhance sleep quality. Here are some key sleeping methods and practices that promote better health:

 

1. **Sleep Hygiene**

   - **Consistent Sleep Schedule**: Going to bed and waking up at the same time every day, even on weekends, helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally.

   - **Create a Relaxing Bedtime Routine**: Engaging in calming activities before bed, such as reading or taking a warm bath, signals to your body that it's time to wind down.

   - **Comfortable Sleep Environment**: Ensure your bedroom is cool, quiet, and dark. Invest in a comfortable mattress and pillows, and eliminate noise and light distractions.

   - **Limit Screen Time Before Bed**: Limit Screen Time Before Bed

** The blue light emitted by phones, tablets, and computers can intrude with your sleep       It’s recommended to stop using electronic bias at least an hour before bed.

 2. **Sleep Positions**

   - **Back Sleeping (Supine Position) **: Sleeping on your back with a pillow under your knees can promote spinal alignment and reduce pressure on joints. It’s also beneficial for reducing acid reflux. However, this position may worsen snoring and sleep pane in some individuals.

   - **Side Sleeping (Lateral Position) **: Side sleeping, especially on the left side, is recommended for heart health, reducing acid reflux, and improving digestion. It's also considered the best position during pregnancy. Placing a pillow between your knees can further improve spinal alignment.

   - **Fatal Position**: Curling up in a fatal position can help reduce snoring and is good for pregnant women. However, it may cause stiffness if curled too tightly.

   - **Stomach Sleeping (Prone Position) **: This position can reduce snoring, but it often leads to neck and back pain due to misalignment of the spine. It’s generally not supported for long-term health.

 

3. **Sleep Duration**

   - **Adults (7-9 hours) **: Most adults need 7-9 hours of sleep per night for optimal health. Getting less than 7 hours regularly can lead to chronic sleep deprivation, increasing the risk of various health issues, including heart disease, obesity, and impaired cognitive function.

   - **Teenagers (8-10 hours)**: Teenagers require more sleep than adults due to the developmental changes happening in their bodies and brains.

   - **Children (9-12 hours) **: Children need even more sleep to support their growth and development.

 

 4. **Mind-Body Techniques**

   - **Meditation and Relaxation Exercises**: Practicing meditation, deep breathing, or progressive muscle relaxation before bed can reduce stress and promote sleep. Mindfulness meditation, in particular, has been shown to improve sleep quality by calming the mind and reducing the mental chatter that can keep you awake.

   - **Cognitive Behavioural Therapy for Insomnia (CBT-I)**: CBT-I is a structured program that helps individuals address thoughts and behaviours that cause or worsen sleep problems. It is one of the most effective treatments for chronic insomnia.

 

 5. **Diet and Lifestyle**

   - **Limit Caffeine and Alcohol**: Consuming caffeine or alcohol close to bedtime can disrupt sleep. Caffeine is a stimulant that can keep you awake, while alcohol may help you fall asleep initially but can disrupt sleep later in the night.

   - **Healthy Diet**: Eating a balanced diet rich in whole grains, fruits, and vegetables can promote better sleep. Avoid heavy or spicy meals before bed, as they can cause discomfort and disrupt sleep.

   - **Regular Physical Activity**: Regular exercise can help you fall asleep faster and enjoy deeper sleep. However, try to avoid vigorous exercise close to bedtime, as it can be stimulating.

 

 6. **Napping**

   - **Short, Strategic Naps**: A 10–20-minute nap in the early afternoon can boost alertness and improve mood without interfering with nighttime sleep. Avoid long or late naps, as they can make it harder to fall asleep at night.

 

 7. **Sleep Tracking**

   - **Use of Sleep Trackers**: Modern sleep trackers can help monitor your sleep patterns and identify areas for improvement. These devices can track sleep duration, quality, and disturbances, providing valuable insights into your sleep habits.

 

 Conclusion

A combination of good sleep hygiene, the right sleep position, and a balanced lifestyle are key to healthy sleep. Individual needs may vary, so it’s important to find the methods that work best for you. Consistently practicing these habits can lead to better sleep, improved health, and a higher quality