Scientists have warned that sleeping at irregular times can lead to heart attacks and strokes. According to researchers, even if you get eight to nine hours of sleep a night, inconsistent timing increases the risk of fatal conditions by more than a fifth.

After auditing the sleep of more than 70,000 people, researchers at the University of Ottawa in Canada said that sleep regularity is not relevant. “Our results suggest that sleep regularity may be more relevant than adequate sleep duration in controlling major adverse cardiovascular risk,” said lead researcher Dr. Jean-Philippe Chaput of the University of Ottawa.

They said, “The findings of this study suggest that sleep regularity needs to be given greater attention in public health guidelines and clinical practice because of its potential role in cardiovascular health.”

And so, scientists have concluded that the risks of heart attack or stroke are strongly linked to irregular sleep patterns. “It’s not clear exactly how sleep benefits the heart, but research shows that disturbed sleep is associated with higher levels of a protein called CRP,” warned Emily McGrath, senior cardiac nurse at the British Heart Foundation.

He added, “This is a sign of inflammation, a process associated with heart and circulatory disease.”

How was the study conducted?

Another study conducted by the UK Biobank examined data from over 70,000 people, concluding that “sleep may also have indirect effects on heart health by influencing our lifestyle choices.”

Study participants aged 40-79 had no history of significant cardiovascular problems such as heart attacks and cardiac arrest and were monitored after wearing an activity tracker for seven days to record their sleep patterns. Was done. Experts calculated a Sleep Regularity Index score for each person, which ranges from 0 (indicating “very irregular” sleep) to 100 for “completely regular sleep-wake patterns.”

People with irregular sleep patterns have 26 percent higher risk of heart attack

Next, following the study for eight years, researchers tracked health outcomes, focusing on conditions such as heart failure or stroke and examining their association with sleep patterns. The findings showed that, even after adjusting for variables such as coffee and exercise levels, people with irregular sleep patterns had a 26 percent higher risk of experiencing heart-related events than individuals with regular sleep habits. However, this was found to be the case in people with mildly irregular sleep. They are 8 percent more likely to experience these serious health problems.

Ways to regulate your sleep

Adopting good sleep habits helps improve your sleeping patterns. Some ways to regulate your sleep include:

practice relaxation

Taking time to relax can help you get better sleep. Experts say it is important to get rid of anxiety before bed as it can increase stress levels, disrupting and disrupting your sleep.

daily exercise

In addition to other health benefits, regular physical activity helps you sleep better. An easy way to reset your internal clock is to get regular exercise. Experts say that when you work out, your muscles align with your circadian rhythm and produce more melatonin.

adjust your eating habits

According to doctors, your circadian rhythm also responds well to your eating habits. For this, you should ensure that you eat dinner early to avoid delayed sleep. Eating earlier will give your body enough time to digest the food.

maintain a routine

Establishing a proper sleep schedule is one of the most important parts of improving your overall sleep quality. Sleep and wake up at the same time and stick to the same schedule every day, even on weekends or holidays.

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