The best time to sleep and the ideal number of hours according to sleep science

A melhor hora para dormir e o número ideal de horas, segundo a ciência do sono

Recent research has concluded that those who sleep between the hours of 10 pm and 11 pm and sleep for at least 7 hours significantly reduce the risk of heart disease and other related health problems. This conclusion comes from a study conducted by the European Society of Cardiology in 2021, which reiterates the knowledge that the quality of our sleep is directly proportional to the quality of our health. The research was conducted using data from more than 88 thousand people, 58% of whom were women, between the ages of 37 and 73. For 5 to 7 years in the UK.

According to the study, the healthiest bedtime is between 10pm and 11pm.

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Titled “Sleep time linked to heart health” and published in the journal science dailyThe study confirms that those who fall asleep one hour after this ideal time — going to bed between 11 p.m. and midnight — already have a 12% increased risk of some types of heart disease. The picture widens over time: those who sleep after midnight run up to a 25% greater risk. Interestingly, those who sleep too early can also develop health problems: the odds are 24% higher among those who sleep before 10 p.m.

Sleeping early also increases the risk of heart disease

Sleeping early also increases the risk of heart disease

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“The body has an internal 24-hour clock, which we call the ‘circadian rhythm,’ which helps regulate our physical and mental functions,” explains David Blanes, a neuroscientist at the University of Exeter in the UK and lead author of the study. … says the clinician and researcher in the findings that claim they are in addition to other risk factors or sleep characteristics.

Neuroscientist David Blanes of the University of Exeter

Neuroscientist David Blanes of the University of Exeter

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The study takes cultural differences into account to determine the best sleeping patterns for each country, for example. The study distinguishes, for example, the habit of English families to dinner particularly early, with respect to Spaniards, who tend to eat dinner and sleep later. Thus, new and broader studies are needed, but the results serve as important research criteria to be applied to different cultures. “If our findings are confirmed by other studies, bedtime and sleep hygiene could be cheap public health policy targets to reduce heart disease risk,” Blanes says.

The study recognizes that cultural and customary differences can alter the application of the finding

The study recognizes that cultural and customary differences can alter the application of the finding

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About the Author: Camelia Kirk

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