We have all been reminded many times that it is important to get sufficient quality sleep. However, it is becoming more apparent that maintaining a consistent waking and bedtime is equally, if not more, important to your health. In fact, a new study published in the Journal of the American Heart Association has linked inconsistent sleeping patterns to a higher risk of cardiovascular disease. Read further to learn more about the link between sleep quality and heart disease.
The Link Between Your Sleep Quality and Heart Health
More than 2,000 adults aged 45 to 84 in the United States participated in the study. Participants wore a gadget that collected data regarding their sleep patterns for seven days while also undergoing a number of cardiovascular tests. The researchers examined a variety of factors, such as coronary artery calcium, carotid intima-media thickness, and the ankle-brachial index.
Results of the Sleep Quality Study
The researchers evaluated each set of data and discovered that sleep irregularity, specifically sleep duration, was linked to multiple risk variables for arteriosclerosis, a disease characterized by artery narrowing. More precisely, the study found that fluctuations in sleep duration of more than two hours per night during the same week were associated with elevated levels of coronary artery calcium and unusual ankle-brachial indices.
Consistency Versus Duration: Which Is More Important?
According to this study, having a regular time for bed and awakening time is equally as crucial as getting enough sleep in general. And this is not the first time that irregular sleep patterns have been linked to negative health effects. Another study from 2018 found that inconsistent sleeping habits were associated with a greater likelihood of high blood pressure, obesity, blood sugar issues, and heart attacks. The same study found that irregular sleepers are more prone to experience chronically excessive stress levels and even desperation.
How to Improve Your Sleep Quality and Routine
This study recommends that for the sake of optimal health, we shouldn’t stray from our bedtime by more than two hours every week. This offers some leeway, but not a lot. This means that if you go to bed at 10 p.m. on weekdays, you shouldn’t stay out beyond midnight on weekends, or go to bed before 8 p.m. Establishing healthy sleep patterns requires some effort and planning, and nobody is perfect. That being said, developing a consistent nightly routine is a terrific way to get into the habit of falling asleep at the same time every night and helping you unwind at the end of a hard day.
Winding Down With A Skin-Care Routine
There are many steps you can incorporate into your routine that will help prepare you for sleep. One of those is incorporating a skin-care routine. Developing a skincare routine can be a terrific way to unwind before bedtime. This includes removing makeup, cleaning, addressing skin issues, and moisturizing your skin.
Getting Sun In the Morning
Your internal clock is influenced by sunlight and other forms of illumination. You need to learn to pay attention to how important sunlight is in regulating your internal clock or circadian rhythms. Try to make a point of getting some sunshine as early as possible when you first awaken. This includes avoiding bright light late at night, which may inhibit melatonin production while keeping you awake past your bedtime.
Use A Magnesium Supplement
Another thing you can try is adding a magnesium supplement to your diet. Magnesium is renowned as nature’s calming mineral and makes an excellent nonhormonal sleep aid. Many of us require more of this essential mineral. In fact, it is believed that 43% of adults in the United States do not fulfill their daily requirements alone through diet.
Watch Out For That Coffee!
Coffee affects everyone in a different way. If you’re a slow caffeine metabolizer, consuming caffeine later can keep you awake way past the time you normally fall asleep. If you want to improve your sleep consistency, you should avoid consuming coffee or tea at the same time every day. Another thing that can keep you awake is a late-night workout, as this can spike your cortisol levels.
The Bottom Line on Sleep Quality and Consistency
Maintaining a regular bedtime routine is more than simply a lifestyle choice, it is an essential component of heart health. This study demonstrates that irregular sleep patterns, particularly major swings in sleep duration, can raise the risk of cardiovascular disease. There are many steps you can take to correct your sleep quality. Prioritizing a regular bedtime and wake time, as well as implementing healthy behaviors such as morning sunlight exposure is a good start. Taking magnesium supplements and being mindful caffeine consumption can enhance both your sleep quality and general well-being. Taking these actions not only benefits your heart but also leads to a healthier, more balanced lifestyle. Your heart and body will appreciate you for it.