2021 Research: ONLY go to Sleep Between These Times

A new study that sets out data showing that the time of night that we go to bed has a definite effect on our cardiovascular health.
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https://www.escardio.org/The-ESC/Press-Office/Press-releases/Bedtime-linked-with-heart-health
https://www.bhf.org.uk/what-we-do/news-from-the-bhf/news-archive/2021/november/bedtime-linked-with-heart-health
https://www.sciencedaily.com/releases/2021/11/211108193627.htm
https://sciencesources.eurekalert.org/news-releases/933833
Going to sleep between during a specific time window is associated with a lower risk of developing heart disease compared to earlier or later bedtimes. This is according to a study published in European Heart Journal - Digital Health, a journal of the European Society of Cardiology (ESC). Dr. David Plans, a Senior Lecturer in Organizational Neuroscience at the University of Exeter in the UK said "The body has a 24-hour internal clock, called circadian rhythm, that helps regulate physical and mental functioning. While we cannot conclude causation from our study, the results suggest that early or late bedtimes may be more likely to disrupt the body clock, with adverse consequences for cardiovascular health."
While numerous analyses have investigated the link between sleep duration and cardiovascular disease, the relationship between sleep timing and heart disease was until now underexplored. This study examined the association between objectively measured, rather than self-reported, sleep onset in a large sample of adults.
The study included 88,026 individuals from the UK Biobank recruited between 2006 and 2010. The average age was 61 years (range 43 to 79 years) and 58% were women. The UK Biobank is a large-scale biomedical database and research resource, containing in-depth genetic and health information from half a million UK participants. The database is regularly updated and is globally accessible to approved researchers undertaking vital research into the most common and life-threatening diseases. Data on sleep onset and waking up time were collected over seven days using a wrist-worn accelerometer. Participants also took part in demographic, lifestyle, health and physical assessments and completed questionnaires. They were then followed up on for a new diagnosis of cardiovascular disease, which was defined as a heart attack, heart failure, chronic heart disease and stroke. During an average follow-up of 5.7 years, 3,172 participants (that works put at 3.6%) developed cardiovascular disease. This incidence was highest in those with sleep times at midnight or later, and was lowest in those with sleep onset from 10:00pm to 10:59pm.
Compared to sleep onset from 10:00 to 10:59 pm, there was a 25% higher risk of cardiovascular disease with a sleep onset at midnight or later.
And there was a 12% greater risk of cardiovascular disease if the onset of sleep was between 11:00 and 11:59 pm.
And interestingly a 24% raised risk of cardiovascular disease for people falling asleep before 10:00 pm.
In a further analysis by gender, the association with increased cardiovascular risk was stronger in women, with only sleep onset before 10:00 pm remaining significant for men.
Dr. David Plans said "Our study indicates that the optimum time to go to sleep is at a specific point in the body's 24-hour cycle and deviations may be detrimental to health. The riskiest time was after midnight, potentially because it may reduce the likelihood of seeing morning light, which resets the body clock."
Some people find it hard to sleep before midnight, these are some tips from the eminent sleep scientist Dr. Mathew Walker, he says we need darkness to release a hormone called melatonin. So, blackout curtains and/or a sleep mask in the place you sleep. It is a scientific fact that your body and brain need to drop their core temp by around 1°C (which is 2 to 3°F) to initiate sleep, that’s why it is easier to fall asleep in a cold room than in a hot one.
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