What your bedtime habit may reveal about your heart

It’s not just how long you sleep that may matter for heart health. Researchers are also taking a closer look at when people go to bed.

A recent study suggests that an unpredictable sleep schedule during midlife could signal a greater chance of serious heart problems later. Among participants who spent less than eight hours in bed, those with the most erratic bedtimes had about twice the risk of experiencing a major cardiovascular event in the next decade.

“The study doesn’t prove that an inconsistent routine causes heart problems,” says Dr. Suhail Allaqaband, an interventional cardiologist with Aurora Cardiovascular Services. “However, the findings suggest that keeping a regular bedtime, along with getting enough sleep, may support your cardiovascular health.”

Your heart keeps time too

Researchers used wrist-worn activity monitors to record the sleep patterns of more than 3,200 adults at age 46 for seven nights. They then followed the group’s health for more than a decade.

Bedtime consistency emerged as particularly important, while variations in wake-up times showed no clear connection to cardiovascular events.

“Your body follows an internal clock that helps regulate your heart rate, blood pressure and metabolism,” Dr. Allaqaband says. “Frequently changing your sleep schedule may disrupt those natural rhythms and place added strain on your cardiovascular system over time.”

Choose a steady routine that works for you

You don’t have to fall asleep at the exact same time every night. Instead, aim for a routine you can follow most days, including weekends.

The American College of Cardiology recommends:

• Aiming for seven to nine hours of sleep each night
• Limiting screen time before bed
• Avoiding caffeine and alcohol in the hours leading up to bedtime
• Keeping your bedroom dark and quiet
• Using relaxation techniques such as meditation or deep breathing

Talk with your health care provider if you regularly have trouble falling or staying asleep, experience daytime fatigue or snore. Those symptoms could point to a sleep disorder that requires attention.

Focus on the pattern

For many people, the biggest challenge is finding a sleep schedule they can maintain.

“An occasional late night isn’t a reason to panic,” Dr. Allaqaband says. “Focus on the habits you build over time. Sleep deserves the same attention as nutrition and physical activity when you’re taking steps to protect your heart.”

Want to learn more about your risk for heart disease? Take a free online quiz.