Sleeping 11 minutes longer each night shows surprising health benefit, study finds

The secret to ahealthier heartmay not be a major lifestyle overhaul, but rather a series of small, sustainable daily habits.

New research published in the European Journal of Preventive Cardiology found that combining modest shifts in daily habits is associated with a significantly reduced risk of major cardiovascular events, including heart attacks, stroke and heart failure.

The study, which followed more than 53,000 adults over an eight-year period, highlighted how even the smallestincrease in restcan yield clinically meaningful benefits.

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SPECIFIC AMOUNT OF NIGHTLY SLEEP MAY LOWER DIABETES RISK, RESEARCHERS FIND

Researchers found that sleeping for just 11 minutes more per night was a key component of a lifestyle shift associated with a 10% lower risk of major cardiovascular events.

Small daily habits like getting just 11 extra minutes of sleep each night can significantly reduce the risk of heart problems.(iStock)

This modest increase in sleep was most effective when paired with an additional 4.5 minutes of moderate-to-vigorousphysical activityand eating an extra quarter-cup of vegetables every day.

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“We show that combining small changes in a few areas of our lives can have a surprisingly large positive impact on our cardiovascular health,” said lead author Nicholas Koemel, a research fellow at the University of Sydney.

Getting eight to nine hours of sleep each night, along with consistent healthy habits, can reduce the risk of heart disease by up to 57%.(iStock)

This optimal routine also included completing 42 minutes or more of moderate physical activity per day and maintaining adiet high in fish, whole grains, and dairy while remaining low in processed meats and sugary drinks.

wearable devicesto track the sleep and movement of participants, providing more accurate data than previous self-reported studies.

This ideal routine also involves a diet rich in fish, whole grains, and dairy while limiting processed meats and sugary drinks.(iStock)

Several limitations were noted forthe research.

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The study was observational, meaning it showed a strong link between these small habits and heart health but could not prove that one directly caused the other.

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The findings were also based on participants reporting their owndietary habits, which may not always be perfectly accurate.

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The researchers emphasized that studying these behaviors together is more meaningful than looking at them in isolation because sleep, diet and movement are constantly influencing one another in a daily cycle.