Experts explain the science—and what to do to lower your risk. Over a span of about 14 years, researchers examined the health data of nearly 323,000 participants, 39 to 74 years old, who were predominantly White, male, and initially free of known cardiovascular disease. They self-reported their sleep patterns and were given a score based on their adherence to the American Heart Association’s Life Essential Eight (LE8) elements for good heart health: balanced diet, physical activity, low nicotine exposure, quality sleep, appropriate body mass index, blood lipids, blood glucose, and blood pressure measurements. A high score meant good adherence, and a low score meant low adherence. Each individual’s circadian rhythm varies slightly, but the human brain is in large part influenced by light (or lack thereof) to release the hormones necessary to wake up and fall asleep, which is why most of us feel tired when it gets dark and energized by sunlight. So, it makes sense that resisting such a natural cycle may encourage poor health. Sleep also regulates the hormones ghrelin, which signals hunger, and leptin, which signals satiety, she explains. Therefore, poor sleep may trigger cravings for high-fat and processed foods, promoting weight gain and, therefore, potentially leading to negative heart health impacts. “Adequate sleep duration and quality also regulate immune function and hormone levels, and reduce inflammatory response,” Weiss adds. “Oxygen saturation is another important aspect of sleep, and cardiovascular health is negatively impacted in people with untreated obstructive sleep apnea.” (Sleep apnea is characterized by lack of oxygen during sleep.)
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