Burning the candle at both ends and getting minimal sleep used to be a source of bragging rights. Folks that slept like a baby and got 8-10 hours could have erroneously been thrown into the category of lazy. However, these individuals were smart and had better heart health than those staying up late, putting in long work hours, binging tv shows, partying, or just trying to get everything done at home and in life. This past June 2022, the American Heart Association (AHA) officially justified everyone's need to rack up the "ZZZZZZZZs" when they added a new Health Behavior to their Essentials for Health List–SLEEP!
The AHA first defined the 7 metrics for cardiovascular health in 2010 to identify the specific health behaviors and health factors that drive optimal heart and brain health. The essential components of optimal cardiovascular health are divided into health behaviors and Health Factors.
Health Behavior:
Eat Better
Be More Active
Quit Tobacco
Manage Blood Pressure
Health Factor:
Manage Weight
Control Cholesterol
Manage Blood Sugar
Get Healthy Sleep
"The new metric of sleep duration reflects the latest research findings: sleep impacts overall health, and people who have healthier sleep patterns manage health factors such as weight, blood pressure, or risk for Type 2 diabetes more effectively," said the American Heart Association President Donald M. Lloyd-Jones, M.D., Sc.M., FAHA, who led the advisory writing group and is chair of the department of preventive medicine, the Eileen M. Foell Professor of Heart Research and professor of preventive medicine, medicine and pediatrics at Northwestern University's Feinberg School of Medicine in Chicago. "In addition, advances in measuring sleep, such as with wearable devices, now offer people the ability to reliably and routinely monitor their sleep habits at home."
Specifically, the AHS recommends the following in relation to sleep duration: Sleep duration is associated with cardiovascular health. Measured by average hours of sleep per night, adults' ideal level is 7-9 hours daily. Ideal daily sleep ranges for children are 10-16 hours per 24 hours for ages 5 and younger, 9-12 hours for ages 6-12 years, and 8-10 hours for ages 13-18.
As we all know, following a heart-healthy lifestyle is something we repeatedly hear about in the news and media, from our doctors, our friends, and family, from a burgeoning Wellness industry, on grocery store packaging, and even on restaurant menus. And for a good reason, as cardiovascular disease is the number one cause of death in the U.S. and globally. According to the Association's 2022 Heart Disease and Stroke Statistics Update, approximately 121.5 million people in the U.S. have high blood pressure, 100 million have obesity, more than 28 million people have Type 2 diabetes, and only 1 in 4 adults reported achieving the physical activity and exercise recommended in the U.S. Department of Health and Human Services Physical Activity Guidelines for Americans, 2nd edition. Various research studies over the past two decades indicate more than 80% of all cardiovascular events may be prevented by a healthy lifestyle and management of known cardiovascular risk factors.
So take advantage of the short winter days and long evenings and start 2023 off by committing to a good night's sleep!