The Golden Hour: The Best Time to Sleep for a Healthy Heart

By Oluebube Orji

Reading time: 6 minutes.

In our fast-paced world, maintaining a healthy heart is crucial. One often overlooked factor is the timing of our sleep. Recent studies have highlighted a “golden hour” for sleep that can significantly benefit heart health. This article delves into the best time to sleep for a healthy heart.

The Science Behind the Golden Hour

Research published in the European Heart Journal suggests that the optimal time to fall asleep is between 10 PM and 11 PM ¹. This period, often referred to as the “golden hour,” aligns with our body’s natural circadian rhythms, which regulate our sleep-wake cycle.

Why Timing Matters

Our bodies have an internal clock known as the circadian rhythm. This clock helps regulate various bodily functions, including sleep. Disrupting this rhythm by sleeping too early or too late can increase the risk of cardiovascular diseases. Studies have shown that people who sleep between 10 PM and 11 PM have the lowest risk of heart disease ².

Impact on Heart Health

Falling asleep during the golden hour can reduce the risk of heart attacks, strokes, and other cardiovascular events. A study involving over 88,000 participants found that those who slept between 10 PM and 11 PM had a significantly lower risk of developing heart disease compared to those who slept later or earlier ³.

Practical Tips for Nigerians

Set a Consistent Bedtime: Aim to go to bed between 10 PM and 11 PM every night.
Create a Relaxing Routine: Engage in calming activities like reading or listening to soft music before bed.
Limit Screen Time: Reduce exposure to screens at least an hour before bedtime to help your body wind down.
Stay Active: Regular physical activity can improve sleep quality and overall heart health.

Conclusion

Adopting a sleep schedule that aligns with the golden hour can significantly benefit your heart health. By making small adjustments to your bedtime routine, you can enjoy better sleep and a healthier heart. Remember, a healthy heart leads to a healthier life.