Sleep irregularity significantly increases the risk of heart attack and stroke, even when getting adequate sleep duration, according to new research published in the Journal of Epidemiology & Community Health.

The groundbreaking study of over 72,000 adults aged 40-79 found that irregular sleepers had a 26% higher risk of major cardiovascular events, while moderately irregular sleepers showed an 8% increase. These risks persisted even when participants met recommended sleep duration guidelines.

Sleep regularity was measured using a Sleep Regularity Index (SRI), with participants categorized into three groups:

• Regular: SRI > 87.3
• Moderately irregular: SRI 71.6-87.3
• Irregular: SRI < 71.6

Importantly, maintaining regular sleep patterns proved protective against cardiovascular events:

• An SRI score of 77.1 reduced risk by 15%
• An SRI score of 80.8 reduced risk by 18%

Expert recommendations for establishing regular sleep patterns include:

• Wake up at the same time daily, including weekends
• Create a consistent bedtime routine
• Limit caffeine and heavy meals before bed
• Reduce screen time before sleeping
• Maintain a dark, quiet, and cool bedroom environment

The study highlights that sleep regularity may be more crucial than sleep duration for cardiovascular health. Experts emphasize that even shift workers should aim to create as much overlap in their sleep schedules as possible to maintain regularity.

For optimal health outcomes, focus on maintaining consistent sleep and wake times rather than just meeting sleep duration recommendations. If struggling with sleep consistency, gradually adjust sleep and wake times until establishing a stable routine.

Related Articles

Previous Articles