New Study Reveals Link Between Poor Sleep and Cardiovascular Disease Risk

A recent study conducted by the University of Sydney and Southern Denmark University has highlighted the connection between poor sleep and an increased risk of cardiovascular disease and premature death.

The study involved over 300,000 middle-aged adults from the UK Biobank, and found that different sleep disturbances led to varying durations of compromised cardiovascular health later in life when compared to healthy sleepers.

The research revealed that poor sleep could lead to a heightened risk of heart disease between two and seven years, as well as premature death. The team used a composite sleep score that included factors such as self-reported sleep duration, insomnia complaints, snoring, daytime sleepiness, and whether the person was a night owl or an early bird. This helped to classify participants into three sleep categories: poor, intermediate, and healthy, and allowed the researchers to compare their overall cardiovascular disease-free health expectancy.

The study discovered that women with poor sleep were likely to experience two more years of compromised cardiovascular health than healthy sleepers, while men experienced more than two years. Intermediate sleepers lost almost one year of heart disease-free life among women, and men lost slightly more. Additionally, individuals with clinically diagnosed sleep-related breathing disorders, such as sleep apnea, lost over seven years of cardiovascular-disease-free life.

Professor Peter Cistulli, the ResMed Chair of Sleep Medicine at the Charles Perkins Centre and Royal North Shore Hospital, commented on the significance of the findings. He emphasized that sleep is a vital biological function that needs to be recognized as a pillar of good health alongside physical activity and nutrition. He called for the inclusion of sleep in public health policy.

Improving your sleep hygiene can help you get the restful sleep you need. Here are some tips for better sleep:

• Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
• Create a relaxing sleep environment: Make sure your bedroom is quiet, cool, and dark. Use comfortable bedding and pillows.
• Avoid caffeine, alcohol, and nicotine: These substances can interfere with sleep and make it harder to fall asleep or stay asleep.
• Limit daytime naps: If you must take a nap, try to limit it to 30 minutes and avoid napping late in the day.
• Exercise regularly: Regular exercise can help improve sleep quality but avoid vigorous exercise close to bedtime.
• Manage stress: Practice relaxation techniques such as deep breathing, meditation, or yoga to help reduce stress and promote better sleep.
• Limit screen time: Exposure to electronic devices like smartphones and tablets can interfere with sleep. Avoid using them in bed or at least an hour before bedtime.
• Avoid large meals before bedtime: Eating a heavy meal before bed can cause indigestion and make it harder to sleep.