Cardiologists called the optimal duration of night sleep for heart health

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American Cardiology the association has updated guidelines for the assessment and maintenance of cardiovascular health. In particular, cardiologists reviewed indicators of the optimal duration of sleep.

As experts note, a healthy and full sleep is important not only for the heart. “Sleep affects overall health, and people with healthier sleep patterns are better able to manage heart risk factors such as being overweight, high blood pressure, or the risk of developing type 2 diabetes,” explains American Heart Association President Donald M. Lloyd. Jones.

Cardiologists call 7-9 hours a day the ideal amount of night sleep for adults. The optimal daily sleep duration for children under 5 years old is 10-16 hours, for children 6-12 years old – 9-12 hours, and for teenagers 13-18 years old – 8-10 hours.

In addition to the amount and the quality of sleep is important for heart health and other factors. Specialists divided them into two main groups: those related directly to health factors and related to human behavior. The first group included body mass index, cholesterol and blood sugar levels, as well as blood pressure. Secondly, in addition to sleep, there is the diet, the level of physical activity and the impact of nicotine.

As indicated by cardiologists, the optimal diet involves the consumption of a large amount of fruits, vegetables, nuts and legumes, whole grains, low-fat dairy products and reducing the amount of salt, red and processed meat, as well as sweetened beverages in the diet. For adults, to maintain heart health, experts recommend 150 minutes of moderate physical activity per week or 75 minutes of high-intensity physical activity.