University of Exeter study links sleep timing to heart health

A study conducted by researchers at the University of Exeter, published in the ‘European Heart Journal’, has identified an optimal window for sleep to support cardiovascular health. Based on a six-year observation of over 88,000 participants with an average age of 61, the research suggests that falling asleep between 22:00 and 23:00 provides the greatest protection against strokes, heart attacks, and heart failure.

Individuals who went to bed after midnight faced a 25 percent higher risk of cardiovascular issues, while those falling asleep before 22:00 saw a 24 percent increase in risk. This correlation was notably stronger in women. The researchers noted that proper timing helps synchronize the body's internal clock with the natural nocturnal drop in blood pressure, which typically decreases by 10–20 percent during deep sleep to allow the heart and vessels to regenerate.

Beyond the specific hour, consistency is vital; shifting sleep times by more than one hour daily can nearly double the risk of a cardiac event. Experts recommend limiting screen time an hour before bed to avoid blue light interference with melatonin production and increasing exposure to natural light in the morning to stabilize the circadian rhythm.