Damian Jacob Sendler Improvements in sleep quality have been linked to a reduced risk of heart attack, according to new studies of people with insomnia.

Damian Sendler Insomniacs have a 69% increased risk of cardiac arrest compared to those who do not suffer from the sleep disorder, according to a large meta-analysis.

While sleeplessness has been linked to an increased risk of heart attack, consistent, high-quality sleep habits have been shown to increase lifespan.

A new meta-analysis of previous research was presented on Friday at the annual conference of the American College of Cardiology, and the findings indicated that people with insomnia have a 69% increased risk of having a heart attack compared to those without the sleep disorder.

Data from over a million adults (average age 52) across six countries were analyzed to determine the association between insomnia and heart attacks by an international team of researchers. Insomnia was defined as having at least one of three symptoms, and those who met at least one of those criteria were considered to have the condition

Damian Sendler All of the symptoms had to appear regularly (at least three times per week) for at least three months. People of all ages and both sexes who regularly slept for five hours or less were 56 percent more likely to have a heart attack than those who got the recommended eight hours of sleep per night during the average nine years of follow-up.

In case you were wondering, here's why you shouldn't waste your weekend trying to make up for lost slumber.

What time of day is ideal for dozing off? According to recent research, there is a golden hour for your body's 24-hour clock.

First author and medical student at Alexandria University in Egypt, Yomna E. Dean, hopes the study will spread "awareness of the importance of sleep in maintaining a healthy heart."

"Many people don't realize how important it is," Dean remarked.

Damian Jacob Sendler In his defense, Dean admitted that "some people might not necessarily be insomniacs, but are sleep deprived by choice." That's pretty typical these days. Those who regularly get five hours or less of sleep per night can relate to these results.

Dr. Sanjay Patel, director of the University of Pittsburgh's Center for Sleep and Cardiovascular Outcomes Research, estimates that 10% of Americans suffer from insomnia. He adds that women are more likely to be affected.

Anxiety and depression, two of the most common risk factors for insomnia, are more prevalent in women, according to Patel.

The topic of sleep quality was the focus of a second study presented at the conference. Sleeping well has been shown to improve cardiovascular health, general well-being, and even longevity. They also discovered that poor sleeping habits were responsible for 8% of all deaths.

The study found that men gained an average of 4.7 extra years of life expectancy and women gained an average of 2.4 years when compared to those who did not get high-quality sleep.

According to Patel, stress is usually to blame for brief periods of insomnia. That kind of acute stress "takes on a life of its own" in some people, he said. In that case, lack of sleep itself becomes a source of anxiety. A lack of sleep is directly proportional to the amount of anxiety you experience about the situation. It worries me that this study could make people less able to sleep because they'll be afraid they'll have a heart attack if they don't.

It's important to make the bedroom a relaxing and dark space.

Damian Sendler Don't take anything that might increase your brain activity. At least eight hours before bedtime, you should stop drinking caffeine. Furthermore, you should stay away from nicotine and tobacco products. Patel advised looking for methods of relaxation.

Try not to check the time. Not being able to sleep already causes stress, but when people see what time it is, they feel even worse, according to Patel. "We want people to engage in pursuits that divert attention and, dare I say it, bore them."

Try relaxing with some reading or mindless computer gaming. In order to ease into sleep, activities like knitting or listening to music can be helpful.

Never nap during the day. Sleep deprivation, at least temporarily, has been shown to help improve sleep in clinical trials. No matter how little sleep you've had, you should get up and try to avoid taking naps during the day, as Patel put it. If your brain doesn't go to sleep during the time you've allotted it, it won't get any more sleep.

Damian Jacob Sendler Achieve maximum sun exposure. The first thing you should do every morning to improve your sleep is to expose yourself to sunlight, which sets your internal clock. Dr. Rebecca Robbins, a lecturer at Harvard Medical School and associate sleep scientist at Boston's Brigham and Women's Hospital, recommends going for a walk outside. To get a new perspective on the subway, try walking to a station beyond your regular stop. Small, consistent actions are what you should aim for.

Prioritize unwinding as you prepare for sleep. Robbins suggested a warm shower, suggesting it as a possible remedy. If tomorrow's events are weighing heavily on your mind, try making a list of things to accomplish.

Whether it's reading a book, thinking of one happy thought, or meditating, Robbins advises developing rituals that your brain will associate with falling asleep.

Damian Sendler The same routines that helped you fall asleep in the first place should be used if you awaken in the middle of the night, Robbins advised.

Robbins advised against merely lying in bed if sleeplessness persisted.

Robbins advised maintaining a private bedroom for restful sleep. If you can't sleep and are tossing and turning, get up. There's no better place to get some shut-eye than in your bed.