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Ideal Sleep Time Is Before 11 PM: Sleeping After Midnight Harms the Heart
British scientists have found that falling asleep between 10:00 and 10:59 PM lowers the risk of cardiovascular disease. Sleeping too early or after midnight is linked to higher risk of stroke and heart attack.
A study conducted by a group of British scientists has determined the optimal bedtime for minimizing the risk of cardiovascular disease. Based on data from over 88,000 people, the most favorable sleep onset time is between 10:00 and 10:59 PM.
The long-term observation used fitness trackers to objectively record participants’ sleep patterns. The study found that the risk of heart attack and stroke was significantly higher for those who fell asleep either too early or too late—after midnight.
The lowest risk level was recorded in individuals who went to bed within one hour after 10:00 PM. Any deviation from this window increased the risk, forming a U-shaped relationship between bedtime and the likelihood of cardiovascular complications.
Among women who fell asleep after midnight, the risk of developing heart issues was 63% higher compared to those who followed the recommended schedule. Furthermore, for each hour of sleep deviation from the optimal range, the risk increased by an additional 4%.
Scientists also emphasized that irregular and short sleep negatively impacts the cardiovascular system. People with inconsistent schedules, unable to maintain a stable rest pattern, were found to be especially vulnerable.
The researchers paid particular attention to so-called “night owls”—those who tend to fall asleep late. This group more frequently exhibited unhealthy habits, such as smoking, and coexisting conditions like hypertension and diabetes, further compounding the health effects of late bedtimes.
The authors highlight that even minor changes in sleep timing can have long-term effects on heart and vascular health. Given the widespread prevalence of cardiovascular diseases, adopting simple behavioral changes can serve as an effective preventive measure.
Key recommendations from specialists include: going to bed before 11 PM, reducing screen time before sleep, darkening the room, and maintaining a consistent sleep schedule. These practices, according to the researchers, promote recovery and help normalize biological rhythms.
The study’s results are considered reliable due to the large number of participants and the objective monitoring methods used. They underscore the need to reconsider sleep habits from the perspective of cardiovascular risk prevention.
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