Getting enough sleep is now officially an indicator of good health: the list of eight life-prolonging steps now includes snacking between 7 and 9 hours a night.
- The U.S. Heart Health Center has added 7 to 9 hours of sleep a night to its health tips
- A good kip helps keep the heart healthy and reduce obesity and blood pressure
- Experts added that portable technology means people can track their sleep
By John Ely, senior health reporter for Mailonline
Posted: 18:33, 29 June 2022 | Updated: 22:22, June 29, 2022
It has long been said that sleeping well will help you live longer, and it has now been officially approved as a key indicator of good health.
A leading group of cardiologists has added sleep duration to their list of “essential” steps to maintaining a healthy heart.
The American Heart Association states that the ideal amount is between seven and nine hours of kip each night.
The American Heart Association has added sleep between seven and nine hours a night to its list of tips for good heart health
In 2010, the AHA published a list of seven tips for good cardiovascular health called ‘Life’s Simple 7’.
It includes factors such as a healthy diet, regular exercise and smoking cessation.
While the list has improved and added over the years, today’s addition of sleep is the first time a new tip has been added.
AHA President Dr. Donald Lloyd-Jones said the measure reflected the latest research on heart disease risk factors.
“Sleep affects overall health,” he said.
“People who have healthier sleep patterns manage health factors such as weight, blood pressure or the risk of type 2 diabetes more effectively.”
He added that the new technology that allowed people to track their sleep at home also meant they could now be told what to aim for to improve their heart health.
“Advances in ways to measure sleep, such as portable devices, now offer people the ability to reliably and routinely monitor their sleep habits at home,” he said.
The AHA, a charity, recommends that adults sleep between seven and nine hours a night.
Children are encouraged to do even more, and children under 5 are recommended between ten and sixteen hours, including naps.
People who do not get enough sleep have a higher risk of developing heart disease as well as hypertension and obesity, the AHA said.
It is recommended to make sure that devices, such as phones, are set to dim to make sure that the brightness is not wrapped around the body clock, and that notifications are turned off so as not to interrupt your sleep.
Heart and circulation diseases cause a quarter of all deaths in the UK, about 160,000 a year, equivalent to one death every three minutes.
In the United States, heart disease is the leading cause of Americans: it kills 659,000 people each year, about one every 36 seconds.
Some of the other seven AHA tips have also been updated, which include advising a reduction in passive smoke exposure and incorporating the latest guidelines for measuring blood pressure and blood sugar.
What are the eight essential components for good heart health?
1. Diet
People should try to eat more whole foods, fruits and vegetables, lean protein, nuts, seeds. They should avoid trans fats and partially hydrogenated oils found in some baked goods and fried foods.
2. Physical Activity
Adults should do two and a half hours of moderate physical activity or 75 minutes a week. Children should play 60 minutes of active play a day.
3. Quit smoking
The AHA recommends quitting all forms of smoking and vaporizing to improve heart health.
4. Sleep duration
Most adults need 7 to 9 hours of sleep each night. Children need more: 10-16 hours for five-year-olds or younger, including naps; 9-12 hours for 6-12 years; and 8-10 hours for 13-18 year olds. Proper sleep promotes healing, improves brain function, and reduces the risk of chronic illness.
5. Weight
People should try to maintain a healthy weight with AHA by saying that an optimal body mass index is 25.
6. Cholesterol
Elevated non-HDL or “bad” cholesterol levels can cause heart disease. The AHA advises monitoring cholesterol through health reviews and maintaining levels proactively with a good diet and exercise.
7. Blood sugar
Most of the foods we eat are converted to glucose (or blood sugar) which our body uses as energy. But over time, high blood sugar levels can damage the heart, kidneys, eyes and nerves. Blood sugar can be controlled for people at risk and can be kept low through diet and exercise.
8. Blood pressure
Keeping your blood pressure within acceptable ranges can stay healthier for longer. High levels can endanger aspects of the cardiovascular system such as the arteries and heart. Levels below 120/80 mm Hg are optimal.