Variations in bedtimes and wake-up times are “strongly associated” with a heightened risk of adverse health outcomes, according to new research.
The Health Risks of Irregular Sleep Patterns
A large-scale study suggests that failing to maintain consistent sleep and wake times increases the likelihood of stroke, heart attack, and heart failure by 26%, even among individuals who get the recommended amount of sleep.
Previously, research primarily focused on sleep duration—recommending seven to nine hours per night. However, the latest findings shift the spotlight to sleep consistency. Irregular sleep, defined as varying the times one goes to bed and wakes up, has emerged as a significant factor in cardiovascular health.
Even Eight Hours of Sleep Isn’t Enough
Interestingly, the study found that even sleeping eight hours per night does not fully counteract the harmful effects of inconsistent sleep schedules. As a result, experts now emphasize the importance of sticking to a regular routine to maintain optimal heart health.
In addition, the research, which analyzed data from over 72,000 participants, revealed a strong correlation between irregular sleep patterns and a 26% higher risk of developing major cardiovascular problems such as heart attack, heart failure, and stroke.
Expert Advice: Prioritize Consistency
Jean-Philippe Chaput, the study’s lead author from the University of Ottawa, emphasized the importance of maintaining regularity:
“We should aim to wake up and go to sleep within 30 minutes of the same time each night and each morning, including weekends. Within an hour of the same time is good, but less ideal than 30 minutes, and even better is to have zero variation.
“Beyond an hour’s difference each night and morning constitutes irregular sleep, which can negatively impact health. Therefore, the closer you are to zero variation, the better.
“No one is perfect throughout the year, and if you don’t maintain a regular sleep pattern for one or two days a week, it’s not going to harm you significantly. However, repeatedly having irregular sleep, five or six days a week, becomes chronic—and that is where problems arise.”
