Adding just 11 minutes of extra sleep each night could significantly lower your risk of heart attack and stroke, according to new research.
Just 11 more minutes of sleep could protect your heart
Academics found that making minor adjustments to daily habits - including slightly longer sleep, a few extra minutes of exercise and modest dietary improvements - could reduce the risk of major cardiovascular events by around 10%.
The study, published in the European Journal of Preventive Cardiology, analysed data from more than 53,000 middle-aged adults in the UK who were part of the UK Biobank project. Researchers tracked participants over an average of eight years, during which 2,034 major cardiovascular events were recorded.
The findings suggest that small, manageable changes can make a meaningful difference. Alongside getting slightly more sleep, adding just 4.5 minutes of brisk walking each day and eating an extra 50 grams of vegetables were also linked to improved heart health outcomes.
Researchers also found that an "optimal" lifestyle includes 8-9 hours of sleep, at least 42 minutes of daily moderate-to-vigorous exercise and a balanced diet.
When these habits were combined, the impact was even more striking, with participants experiencing a 57% lower risk of heart attacks and strokes.
Dr Nicholas Koemel, the study’s lead author and a research fellow at the University of Sydney, said: "We show that combining small changes in a few areas of our lives can have a surprisingly large positive impact on our cardiovascular health.
"This is very encouraging news because making a few small, combined changes is likely more achievable and sustainable for most people when compared with attempting major changes in a single behaviour."
He added that even minor improvements should not be underestimated.
He explained: "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."