Perform this nightly routine to assist in safeguarding your heart against disease.

Overview

It has long been known that inadequate sleep can have negative effects on health, increasing the risk of various conditions like diabetes, obesity, depression, and immune issues. Recent studies have shed light on another crucial aspect related to bedtime habits that can significantly impact heart health.

Research conducted at the University of Exeter in England revealed that individuals who go to bed between 10 and 11 pm have a notably lower risk of heart disease compared to those with earlier or later bedtimes.

The Daily Rhythm of Your Heart

According to researcher David Plans, PhD, the body operates on a 24-hour internal clock called the circadian rhythm, which plays a vital role in regulating physical and mental functions. Disruptions to this rhythm from early or late bedtimes can have negative effects on cardiovascular health.

Previous studies have highlighted the importance of adequate sleep for heart health, but research on the timing of sleep has been limited. Professor Plans emphasized the importance of going to bed at a specific point in the body's 24-hour cycle to mitigate potential health risks.

The Effect of Night Shift Work

Another study, in collaboration with Tulane University and other institutions, underscored the adverse impacts of working night shifts on heart function. It was observed that night shift work is linked to an irregular and accelerated heart rhythm condition called atrial fibrillation (AFib).

Researcher Yingli Lu, M.D., PhD, recommended reducing the frequency and duration of night shift work to benefit heart and vascular health. The study suggested that consistent night shift work increases the risk of AFib, especially in women.

Promoting Heart Health

To support heart health, it is recommended to maintain a bedtime between 10 and 11 pm and to avoid prolonged night shift work. Engaging in regular exercise, whether moderate or intense, for a minimum duration can also help reduce the risk of AFib.

By prioritizing sufficient sleep and physical activity, individuals can improve their chances of preventing heart disease and its related complications.

References

Fadó R, Molins A, Rojas R, Casals N. Feeding the Brain: Effect of Nutrients on Cognition, Synaptic Function, and AMPA Receptors. Nutrients. 2022 Oct 5;14(19):4137. doi: 10.3390/nu14194137. PMID: 36235789; PMCID: PMC9572450.

Zhang R, Zhang M, Wang P. The intricate interplay between dietary habits and cognitive function: insights from the gut-brain axis. Front Nutr. 2025 Jan 29;12:1539355. doi: 10.3389/fnut.2025.1539355. PMID: 39944956; PMCID: PMC11813792.

"Food for the Brain" initiative by the Food for the Brain Foundation, a UK-based charity dedicated to raising awareness about the impact of nutrition and lifestyle on mental well-being and cognitive health.

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Susan Parker

Susan Parker is a 49-year-old Senior Manager at a marketing firm. With two older children becoming more independent, she is now focusing on her own health and wellbeing. She’s passionate about natural and holistic health approaches, and values high-quality, trustworthy products. Susan enjoys yoga, gardening, reading, and cooking, and seeks to stay energetic and sharp while balancing a busy career and personal life.