Sleep Duration of 7 to 9 Hours Officially Added as 'Essential' Step to Maintain a Healthy Heart

A healthy diet and regular exercise are not enough to be physically fit and healthy. Not getting enough sleep could undermine all other efforts and lead to serious health conditions. Sleep expert Michelle Drerup, PsyD, DBSM emphasized that sleep should be a priority along with exercise and a proper diet.

A leading panel of cardiologists from the American Heart Association (AHA) has officially added sleep duration to the list of "essential" steps to reduce obesity and high blood pressure, and maintain a healthy heart. Also, wearable tech helps track sleep for better health.

AHA Revamps Its 'Life's Simple 7' to 'Life's Essential 8'

In 2010, AHA first published its seven tips for the healthy heart, which they called "Life's Simple 7." These tips included a healthy diet, regular exercise, quitting smoking, maintaining healthy levels of body mass index (BMI), blood sugar, blood pressure, and cholesterol. All of them have been refined and added over the years and now they are adding sleep duration.

AHA President Dr. Donald Lloyd-Jones said they decided to make it the "Life's Essential 8" after some latest research about the risk factors of heart disease that shows sleep impacts overall health. Studies show that those with healthier sleep patterns were better at managing their weight, blood pressure, and risk for type 2 diabetes.

The emergence of technology that helps track sleep at home meant that people could monitor their sleeping patterns and improve their heart health, MailOnline reported.

The cardiologists from AHA recommend adults get seven to nine hours of sleep at night, while children are advised to get 10 to 16 hours of sleep, especially those under five years old. Setting mobile phones to dim mode to not mess up with the body clock is also advisable.

Cardiovascular disease is the leading cause of death in the US, killing 659,000 people every year, or the equivalent of one person every 36 seconds.

Tips to Sleep Better

Dr. Drerup of Cleveland Clinic presented some simple strategies to fall asleep easily, especially for those who experience mild and occasional sleeping problems:

• Prioritize sleep and consider it as important as taking medicine.
• Wake up at the same time every day, even on weekends or days off, to build a strong desire for sleep throughout wakefulness.
• Put electronic devices, such as smartphones and tablets, away to promote a relaxed state before bedtime.
• Avoid looking at the clock if you wake up during the night to avoid making mental calculations of the hours you slept.
• Make time for downtime. Adequate sleep makes a huge difference to a person's well-being.

Additionally, Mayo Clinic has a few on their list of tips for sleeping better, such as the following:

• Do not go to bed hungry or stuffed, and avoid caffeine before bedtime.
• Limit daytime naps to less than an hour.
• Manage stress by getting organized.
• Exercise regularly and spend time outside.

Check out more news and information on Heart Health on Science Times.