Importance of a consistent sleep schedule

June 9, 2020 by admin0

Consistent sleep patterns are good for your heart. On the contrary, an irregular sleep routine can be unhealthy for your heart. Irregular sleep patterns are bad for your health. If you fall  asleep early one night and go to bed at 3:00 a.m. the next night, only to fall asleep again the night after, you’re putting yourself at a higher risk of heart attack and heart disease. 

According to a research study conducted by Harvard University last year proved that people who had irregular sleeping routines were at a higher risk of heart related diseases. The study conducted on more than 2,000 adults for 6 years focused on their regular sleep time. According to the researchers, the regular sleep time is falling asleep within the same 30-minute window on average every day. For example, if you fell asleep at 11:00 p.m. one night and 11:27 p.m. the next night, you were still within the limits of your regular sleep routine. But even a slightest delay from your regular sleep schedule can be a threat to your health. The participants who had a 90- minute gap between their regular sleep routine over the course of a week, doubled their risk of cardiovascular disease within the next five years.

Inconsistent sleep durations are harmful for your heart. For every one-hour change in how long you sleep every night, there’s a 27% higher chance of developing metabolic syndrome, which is a group of conditions that increase your risk of heart disease.

Shift workers, smokers and people who suffer from depression tend to have an irregular sleep routine. Inconsistent bedtimes also increases the risk of the following health issues:

  • Obesity
  • High blood pressure, or hypertension
  • Diabetes
  • Stroke

Keeping a consistent sleep routine can be beneficial for your health, mind and heart.

How to improve your sleep schedule

Ensure that you go to bed around the same time each night. With that in mind, here are a few simple ways to follow a disciplined sleep routine.

Know ycour chronotype: To put it simply, it’s your biological clock that defines your daily routine. But it is not necessary that every person has the same biological clock that runs at the same pace. You have your own chronotype, which helps you determine the best time to do your daily activities, including when to eat, rest, exercise and when you go to bed.

Avoid caffeine and alcohol: There is no surprise that caffeine taken a few hours before sleep can ruin your sleep routine. Avoiding these stimulants is advisable during night. Alcohol on the other hand aids in sleeping, but it’s actually not helpful and instead interferes with regular circadian rhythm.

Watch the temperature: Setting your room temperatures cooler at night is the best way to go to sleep at night. By lowering the body temperature before going to bed, you can reach REM sleep faster, which helps your body to recover faster during the night. Comfortable clothing also plays a crucial role for you to fall asleep quickly.

Relax: Before bed, limit your phone usage, which impacts your sleep. Instead take a warm shower before going to bed. A warm bath helps cool down the body faster by improving blood circulation. Reading a book, rather than watching a series, is always better to aid you in falling asleep.

During this COVID-19 outbreak, do whatever you can to stick to a consistent sleep schedule. This will reduce the odds of contracting major health issues, like heart disease or diabetes, while you practice social distancing. Stay safe and stay healthy.

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