Just 11 minutes of sleep each night is linked to a lower risk of heart disease

New research published in the European Journal of Preventive Cardiology finds that the combination of modest shifts in daily habits is associated with a significant reduction in the risk of major cardiovascular events, including heart attack, stroke and heart failure.

The study, which followed more than 53,000 adults over eight years, highlighted how this happens even to the youngest. Increase in comfort It can yield clinically meaningful benefits.

Researchers have found that a certain amount of sleep at night may reduce the risk of diabetes

The researchers found that sleeping just 11 minutes per night was a key component of the lifestyle change associated with a 10% lower risk of major cardiovascular disease.

Small daily habits like getting an extra 11 minutes of sleep each night can significantly reduce your risk of heart disease. (Istock)

This modest increase in sleep was most effective when combined with an additional 4.5 minutes of moderate-to-vigorous sleep Physical activity Eat an additional quarter cup of vegetables every day.

“We have shown that combining small changes in just a few areas of our lives can have a surprisingly large positive impact on our cardiovascular health,” said lead author Nicholas Quimel, a research fellow at the University of Sydney.

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While every extra minute counts, the study identified an ideal range for maximum heart protection that can reduce the risk of heart disease by 57% compared to those with less healthy habits.

The study indicated that the main pillar of this file was achieving between eight and nine hours of sleep per night.

Getting eight to nine hours of sleep each night, along with consistent healthy habits, can reduce the risk of heart disease by up to 57%. (Istock)

This optimal routine also includes completing 42 minutes or more of moderate physical activity daily and maintaining your heart rate A diet rich in fishWhole grains and dairy products, while remaining low in processed meats and sugary drinks.

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“Making modest shifts in our daily routine is likely to have cardiovascular benefits, as well as creating opportunities for more changes in the long term,” Kumel added. “I would encourage people not to overlook the importance of making one or two simple changes to your daily routine, no matter how small.”

Researchers used Wearable devices To track participants’ sleep and movement, providing more accurate data than previous self-reported studies.

This ideal routine also includes a diet rich in fish, whole grains and dairy products while limiting processed meats and sugary drinks. (Istock)

Several limitations have been noted Search.

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The study was observational, meaning it showed a strong link between these small habits and heart health, but it couldn’t prove that one directly causes the other.

The results were also based on participants’ own reports Eating habitswhich may not always be completely accurate.

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The researchers emphasized that studying these behaviors together is more important than looking at them separately because sleep, diet, and movement constantly influence each other in a daily cycle.