The following habits can help reduce the risk of heart disease.

A recently published study conducted by a group of experts at Vanderbilt University Medical Center (USA) has found that people with poor sleep quality and irregular sleep duration can gradually damage the cardiovascular system and face a high risk of developing heart disease in the future, according to The Healthy website.

People with poor sleep quality and irregular sleep duration can gradually damage the cardiovascular system.

"The new findings suggest that maintaining adequate and consistent sleep duration, as well as sleeping at the same time every night, may play an important role in preventing cardiovascular disease," said study leader, Associate Professor, Dr. Kelsie Full (Vanderbilt University, USA).

Dr. Full explains that our bodies are like machines that run on biological clocks (also known as circadian rhythms). These rhythms regulate countless processes, including sleep, and help our bodies function in a rhythmic manner. When we disrupt this regularity by altering our sleep schedules, our bodies have trouble adapting and can lead to illness.

“Almost all major cardiovascular functions, including heart rate, blood pressure, vascular tone, and endothelial function, are regulated by the body’s natural circadian clock,” says Dr. Full, adding that this is also why poor sleep quality can lead to heart disease.

To ensure quality sleep, the American Academy of Sleep Medicine recommends that people maintain the following habits every night to have healthier sleep, as well as limit the risk of developing heart disease in the future.

1. Strive for a consistent sleep schedule, setting a fixed time to go to bed and wake up.
2. Aim for 7-8 hours of sleep per night for adults.
3. Reserve your bed for rest.
4. Make your bedroom a place to relax, limit stressors and distractions such as work…
5. Dim the lights as it gets dark to signal to your body that it's time to rest. This will help you fall asleep more easily.
6. Practice a “digital curfew,” turning off electronic devices at least 30 minutes before bedtime.

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