Simran Arora

11 More Minutes: How Sleeping Just A Little More Can Slash Stroke Risk

Sleeping extra

Every morning, many find themselves struggling to wake up—“five more minutes," one keeps telling oneself, only to wake up late for work. On the one hand, this one habit can backfire at work by making you lazier and consistently late. But on the other hand, there might be a good number of health benefits to snoozing your alarm in the morning for some extra minutes of <span>sleep</span>. According to a study, four and a half minutes of brisk walking, eating 60 grams or more of vegetables in a day, and sleeping for 11 extra minutes can significantly cut the risk of a heart attack.

<strong>Read more: </strong><a href="https://www.healthandme.com/health-wellness/understanding-stroke-knowing-the-risk-factors-symptoms-and-treatment-article-151038831" data-type="tilCustomLink" target="_blank">Understanding Stroke: Knowing The Risk Factors, Symptoms, And Treatment</a>

<h2>How does <span rel="noindex">sleeping extra</span> benefit <span rel="noindex">heart health</span>?</h2>

For this study, researchers evaluated the sleeping habits and exercise levels of 53,000 middle-aged adults in the UK via smartwatches and other wearable technology. The subjects also reported their eating habits themselves. Researchers noted that over a period of eight years, 2,034 major heart events took place, such as strokes or heart attacks. Researchers from Brazil, Chile, and Australia found that people living with the least healthy lifestyles, who did very little exercise and got less than six hours of sleep, could benefit even from the smallest lifestyle changes.

Researchers noted that an extra 11 minutes of sleep, 60 grams of vegetables, and only four and a half minutes of exercise can cut heart disease risk by 10 per cent. In the bigger picture, increasing daily workouts to 40 minutes a day, sleep time to eight hours a day, and following a healthy, balanced diet can collectively reduce heart disease risk by 57 per cent. Experts concluded that combining small changes in a few aspects of daily life can make a lasting impact on heart health. The key, however, is to stick to the changes and sustain them in the long run.

<strong>Read more: </strong><a href="https://www.healthandme.com/health-news/1-in-7-stroke-patients-in-india-are-under-45-hypertension-leads-risk-factors-icmr-study-article-153655653" data-type="tilCustomLink" target="_blank">1 in 7 Stroke Patients In India Are Under 45; Hypertension Leads Risk Factors: ICMR Study</a>

<h3>What is the impact of lack of sleep?</h3>

According to experts, chronic sleep deprivation—defined as less than six to seven hours a day—can take a serious toll on heart health. This includes inflammation, high blood pressure, and chronic conditions such as obesity and diabetes. Some of the key effects of lack of sleep on the heart are the following:

<ol><li>Elevated stress hormone levels—too much cortisol</li><li>Hypertension, or high blood pressure</li><li>Chronic inflammation</li><li>Heart palpitations and arrhythmia</li><li>An adverse impact on hunger hormones like ghrelin and leptin; this can lead to overeating and obesity, which can further negatively affect heart health</li><li>A 20 per cent higher risk of heart attacks and heart failure</li></ol>

Experts say that ideally, adults should aim for 7–8 hours of sleep every night. Sleeping less than five hours could be associated with a 45 per cent higher risk of heart disease.

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Every morning, many find themselves struggling to wake up—“five more minutes," one keeps telling oneself, only to wake up late for work. On the one hand, this one habit can backfire at work by making you lazier and consistently late. But on the other hand, there might be a good number of health benefits to snoozing your alarm in the morning for some extra minutes of sleep. According to a study, four and a half minutes of brisk walking, eating 60 grams or more of vegetables in a day, and sleeping for 11 extra minutes can significantly cut the risk of a heart attack.Read more: Understanding Stroke: Knowing The Risk Factors, Symptoms, And TreatmentHow does sleeping extra benefit heart health?For this study, researchers evaluated the sleeping habits and exercise levels of 53,000 middle-aged adults in the UK via smartwatches and other wearable technology. The subjects also reported their eating habits themselves. Researchers noted that over a period of eight years, 2,034 major heart events took place, such as strokes or heart attacks. Researchers from Brazil, Chile, and Australia found that people living with the least healthy lifestyles, who did very little exercise and got less than six hours of sleep, could benefit even from the smallest lifestyle changes.Researchers noted that an extra 11 minutes of sleep, 60 grams of vegetables, and only four and a half minutes of exercise can cut heart disease risk by 10 per cent. In the bigger picture, increasing daily workouts to 40 minutes a day, sleep time to eight hours a day, and following a healthy, balanced diet can collectively reduce heart disease risk by 57 per cent. Experts concluded that combining small changes in a few aspects of daily life can make a lasting impact on heart health. The key, however, is to stick to the changes and sustain them in the long run.Read more: 1 in 7 Stroke Patients In India Are Under 45; Hypertension Leads Risk Factors: ICMR StudyWhat is the impact of lack of sleep?According to experts, chronic sleep deprivation—defined as less than six to seven hours a day—can take a serious toll on heart health. This includes inflammation, high blood pressure, and chronic conditions such as obesity and diabetes. Some of the key effects of lack of sleep on the heart are the following:Elevated stress hormone levels—too much cortisolHypertension, or high blood pressureChronic inflammationHeart palpitations and arrhythmiaAn adverse impact on hunger hormones like ghrelin and leptin; this can lead to overeating and obesity, which can further negatively affect heart healthA 20 per cent higher risk of heart attacks and heart failureExperts say that ideally, adults should aim for 7–8 hours of sleep every night. Sleeping less than five hours could be associated with a 45 per cent higher risk of heart disease.