According to a study conducted by researchers at West Virginia University's faculty of medicine, clocking in fewer than five hours of zzs (naps included) more than doubles the risk of being diagnosed with angina, coronary heart disease, heart attack or stroke. In particular, women were more than two and a half times as likely to develop cardiovascular disease.
When it comes to sleep, however, more isn't necessarily better. People who sleep nine hours or longer a day were one-and-a-half-times more likely to develop cardiovascular disease, compared to seven-hour sleepers.
After adjusting the results for factors such as age, sex, race, weight and lifestyle habits such as smoking, the conclusion is clear: "Sleep disturbances may be a risk factor for cardiovascular disease even among apparently healthy subjects," says principal investigator Anoop Shankar, MD, PhD, Associate Professor. But why the link? The researchers believe that sleep deprivation can lead to impaired glucose tolerance, reduced insulin sensitivity and elevated blood pressure, all of which increase the risk of hardening of the arteries.
Although individual sleep needs vary, the American Academy of Sleep Medicine recommends that most adults should get about seven to eight hours of nightly sleep. Barely getting your seven hours? Here are some "sleep hygiene" solutions for a better night's slumber:
- Establish a regular bedtime by going to bed and waking up at the same time everyday (yes, even on weekends).
- Ensure your bedroom is dark, quiet, cool and comfortable.
- Refrain from exercise at least 3 to 4 hours before bedtime.
- Develop relaxing bedtime rituals to help your body unwind. Try listening to soothing music or taking a hot bath and avoid stimulating activities such as work or TV.
- Stay away from coffee, tea and cola at least 4 to 6 hours before bed. These contain caffeine, a stimulant which can interfere with your ability to sleep.
