Think a full night’s sleep is all that matters? Think again. A major new study, published in the Journal of Epidemiology & Community Health, reveals that going to bed at inconsistent hours, even if you’re getting 7 to 8 hours of sleep, can increase your risk of heart attack and stroke by 26 percent. The study, titled Sleep regularity and risk of cardiovascular disease, shows that irregular bedtimes disrupt the body’s internal clock, leading to inflammation, high blood pressure, and greater cardiovascular risk. In short, it’s not just how much you sleep, but also when.
Sleep schedules matter: Why irregular bedtimes raise heart risk
The study highlights a growing concern: sleep irregularity. Many people assume that as long as they get the recommended hours of rest, they’re in the clear. However, the research shows that an erratic bedtime schedule, going to sleep at different times each night, can significantly raise the risk of developing heart disease and stroke.Participants in the study included over 72,000 adults aged 40 to 79, all of whom had no history of cardiovascular disease. They wore activity trackers for a week to monitor sleep patterns. Based on this data, scientists calculated each person’s Sleep Regularity Index (SRI)—a score ranging from 0 to 100, with higher numbers indicating more consistent sleep routines.The findings were eye-opening: individuals with SRI scores below 72 (indicating irregular sleep schedules) had a 26% higher risk of suffering a major cardiovascular event compared to those with more consistent bedtimes (SRI of 87 or higher).
Why regular sleep timing matters for your heart health
So why does going to bed at different times each night put extra strain on your heart, even if you are still getting enough sleep? The answer lies in your body’s natural circadian rhythm. This internal clock helps regulate essential functions such as your sleep-wake cycle, hormone production, blood pressure, and metabolism.When your bedtime shifts frequently, it disrupts this rhythm. Over time, this disruption can lead to increased inflammation, hormonal imbalances, and metabolic stress. These changes may raise your risk of serious health problems like high blood pressure, plaque buildup in the arteries, insulin resistance, and eventually heart disease or stroke.Sticking to a consistent bedtime helps your body maintain balance and reduces the strain on your cardiovascular system. According to experts, maintaining regular sleep timing may be just as important as getting enough total sleep when it comes to protecting your heart.
Sleeping in on weekends won’t save you
Another key insight from the study: trying to “make up for lost sleep” on weekends doesn’t help if your bedtime remains inconsistent. Many people operate on a weekday-weekend sleep cycle, staying up late during the week and sleeping in on weekends in an effort to compensate. But the research found that catching up on sleep doesn’t reverse the damage caused by a constantly shifting sleep schedule.This means that even if you’re sleeping for eight hours a night on average, the benefits may be reduced or even negated if those eight hours occur at varying times.
How to improve sleep regularity
Improving sleep regularity doesn’t require drastic changes. Here are some expert-backed tips to help reset and maintain a consistent bedtime:
- Set a fixed sleep and wake time, even on weekends.
- Avoid screens at least 30–60 minutes before bed to reduce blue light exposure.
- Establish a calming pre-bedtime routine such as reading, meditation, or a warm shower.
- Limit caffeine and heavy meals in the evening.
- Create a sleep-friendly environment: cool, dark, and quiet.
With these simple habits, you can help train your body to recognise when it’s time to sleep, improving both sleep quality and cardiovascular protection over time.Sleep isn’t just about quantity; it’s also about consistency. This study underscores a critical yet overlooked aspect of good sleep hygiene: going to bed at the same time every night. Inconsistent bedtimes, even with enough total sleep, can significantly raise your risk of heart attacks and strokes. If your bedtime varies wildly from night to night, it may be time to rethink your sleep routine, not just for better rest, but for long-term heart health. A regular bedtime could be one of the simplest, most powerful lifestyle changes you can make to protect your heart.Also Read: 5 reasons why your blood pressure medication is not working