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Discover the sleep routine that reduces heart risk by 20%

Discover how a balanced sleep routine can reduce the risk of heart disease by 20%, according to a 14-year study with 90,000 participants....
Author: Patricia Alegsa
30-08-2024 12:23







  1. Importance of Sleep for Heart Health
  2. Concept of Compensatory Sleep
  3. Study Results and Their Relevance
  4. Recommendations for Healthy Sleep



Importance of Sleep for Heart Health



Sleep is a crucial factor for heart health, and a new study suggests that catching up on sleep during the weekends could have a significant impact on reducing the risk of heart diseases.

Presented at the annual congress of the European Society of Cardiology (ESC) in 2024, this study reveals that individuals who manage to compensate for sleep deprivation during the week by taking extended rest on weekends can reduce their likelihood of developing heart diseases by up to 20%.

Led by a team of researchers from the State Key Laboratory of Infectious Disease in Beijing, the study analyzed data from over 90,000 residents of the United Kingdom over 14 years.

The results underscore the importance of compensatory sleep, especially for those who suffer from regular sleep deprivation.

This finding could offer a new perspective on how to mitigate the negative effects of sleep deprivation on cardiovascular health.

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Concept of Compensatory Sleep



Compensatory sleep refers to the additional sleep that a person seeks or needs after experiencing sleep deprivation.

This phenomenon occurs when someone has not slept enough for one or several nights and, as a consequence, their body tries to recover the lost rest in the following nights.

It is characterized by an increase in sleep duration and often by a greater amount of deep and REM sleep, which are the most restorative periods of sleep.

For example, if someone sleeps only 4 hours in a night instead of the recommended 7-8, they are likely to experience a need for compensatory sleep in the following nights.

However, although compensatory sleep can help mitigate the effects of temporary sleep deprivation, it is not always sufficient to counteract the negative effects of chronic deprivation.


Study Results and Their Relevance



The research team analyzed the sleep data of participants over 14 years, using accelerometers to record the amount of sleep and classifying them into four groups.

The findings indicated that those with a higher amount of compensatory sleep had a 19% lower likelihood of developing heart disease compared to those with less compensatory sleep.

In the subgroup of participants who self-reported as sleep-deprived, those with more compensatory sleep reduced their risk of developing heart disease by 20%.

Dr. Nisha Parikh, a heart health expert, highlighted that sleep disorders, including lack of sleep, have been linked to cardiometabolic diseases such as hypertension, diabetes, and obesity.

This study provides a solid foundation for future research on the effects of sleep on heart health and emphasizes the importance of restoring sleep balance in modern life.

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Recommendations for Healthy Sleep



Despite the benefits of compensatory sleep, experts recommend that adults sleep seven to nine hours each night to avoid sleep debt.

"Our results show that those who have more compensatory sleep on weekends have significantly lower rates of heart disease," said Zechen Liu, co-author of the study. This study underscores the need to prioritize adequate rest in our daily routines.

Integrating healthy sleep habits could be a valuable tool in preventing heart disease and improving overall well-being.

Investing in good sleep is not only crucial for cardiovascular health but also for overall well-being and quality of life in today’s society.

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