"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
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