Scientists recommend 11 extra minutes of one activity for a healthy heart — easier said than done

Researchers say sleeping just an extra 11 minutes each day could significantly reduce the chances of a major cardiovascular event like a stroke or heart attack. The internet noted that’s an awfully specific number and wondered exactly how someone gets an extra 11 minutes of sleep.

According to The Guardian, researchers from Australia, Chile, and Brazil published the study in the European Journal of Preventive Cardiology after examining data from about 50,000 U.K. adults. On the sleep findings, a Redditor noted, “How would one go about adding 11 minutes to their sleep?”

Someone responded,

It’s quite simple, You sleep for an extra 11 minutes, per day, every day. I’ve been doing this for a year, and now sleep 2.7 days a night and i’m quite refreshed!”

via Cheeseybees, Reddit

Others wondered whether everyone’s sleep patterns didn’t vary at least that much each night, and someone said that when they go to sleep earlier, they tend to wake up earlier, too. “I’ll have you know it’s quite stressful having to be in bed 43 minutes after I get off work,” another added.

Someone else said, “what about sleeping 2-3 hours too little ever night because of never ending stress? does that help with my heart attack risks?”

There’s always a catch

Meanwhile, the study noted that 11 minutes of extra sleep isn’t the only answer to better heart health. It also recommends an extra 4.5 minutes of exercise per day and eating an additional 50 grams of vegetables.

That doesn’t sound so bad — but here’s the catch: Scientists still say getting about 42 minutes of moderate to strenuous exercise every day, sleeping at least 8 hours every night, and eating an overall healthy is the “optimal way” to keep your cardiovascular system — following the 11 minutes, 50 grams, 4.5 minutes rule, though, is better than nothing.

The study’s lead author and a research fellow at the University of Sydney, Dr Nicholas Koemel, told The Guardian,

Making even modest shifts in our daily routines is likely to have cardiovascular benefits as well as create opportunities for further changes in the long run. I would encourage people not to overlook the importance of making a small change or two to your daily routine, no matter how small they may seem.”

via The Guardian

11 extra minutes or not, sleep plays a major role in heart health because it affects blood pressure, inflammation, metabolism, and other risk factors linked to cardiovasculat issues.

According to the CDC, adults who regularly sleep fewer than seven hours per night are more likely to develop conditions such as high blood pressure, diabetes, and obesity, all of which increase the risk of heart disease and stroke.

During normal sleep, blood pressure naturally drops, giving the heart and blood vessels rest; when sleep is too short or of poor quality, this nighttime drop may not occur, straining the cardiovascular system.

Research also shows that sleep deprivation can increase inflammation, disrupt metabolism, and raise blood pressure, all of which contribute to cardiovascular disease over time. Because of these connections, the American Heart Association considers sleep one of the key factors for maintaining good cardiovascular health, along with diet and exercise