Yes, research strongly links going to bed between 10 p.m. and 11 p.m. with a lower risk of heart disease, as this timing aligns best with the body's internal clock (circadian rhythm), while earlier or later bedtimes (especially after midnight) are associated with increased cardiovascular risk, according to studies on large populations. Disrupting this natural cycle, even by a few hours, can negatively impact heart health.
Sleeping past 10 PM is not inherently harmful if you achieve the recommended sleep hours. However, individual circadian rhythms vary, and late sleep times may affect hormone regulation and alertness. Consistency in sleep schedule supports better quality rest.
Scientists now say, after a six-year sleep study of more than 88,000 people who used a wearable movement monitor nightly, that going to sleep between 10 p.m. and 11 p.m. can lower your risk of heart disease.
According to research published in the European Heart journal, going to sleep between 10pm and 11pm is linked to a lower risk of heart and circulatory disease.
One study Link is external, Link opens in new window focused on adult females reports that night owls have poorer overall cardiovascular health than other chronotypes. The night owl participants were also more likely to eat an unhealthy diet, exercise less, sleep poorly and smoke — all risk factors for heart disease.
Right-Side Sleeping: Often the Safest for the Heart
This position places the heart higher than the rest of the body, reducing strain and making breathing easier.
Three early warning signs of heart failure include persistent fatigue/weakness, shortness of breath (especially with activity or lying down), and swelling (edema) in your legs, ankles, and feet, often accompanied by rapid weight gain from fluid buildup, all signaling your heart isn't pumping efficiently enough. Other key indicators are a chronic cough (sometimes with pink mucus) and heart palpitations.
For most healthy adults, guidelines suggest at least seven hours of slumber. But these are general recommendations and not strict rules. "Some people need less than seven hours, while others might need more," says Eric Zhou with the Division of Sleep Medicine at Harvard Medical School.
Examples: Brisk walking, running, swimming, cycling, playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity.
Between 10pm and 2am, melatonin influences Human Growth Hormone (HGH) secretion; 80% is produced during this time. HGH is used to help the body burn fat, repair collagen, regenerate lean body tissue, improve bone density and enhance immunity.
Yes, a weak heart can often become stronger or significantly improve with consistent effort, involving a doctor-guided plan with regular exercise, a heart-healthy diet (low sodium), medications, stress management, quitting smoking, limiting alcohol, and managing other conditions like high blood pressure or diabetes to improve heart function and quality of life.
The 3-2-1 sleep rule is a simple wind-down routine: stop eating and drinking alcohol 3 hours before bed, stop working/mentally stimulating activities 2 hours before, and turn off screens (phones, TVs) 1 hour before sleep, helping you transition to rest by reducing stimulants and preparing your mind and body. It's often part of a larger 10-3-2-1-0 rule, which also adds no caffeine 10 hours prior and no hitting snooze (0) in the morning.
9-11pm is the time of Triple Heater or endocrine system where the body's homeostasis is adjusted and enzymes are replenished. It is recommended to sleep at this time so the body can conserve energy for the following day.
The unhealthiest sleeping position is generally considered to be sleeping on your stomach (prone position), as it forces your neck to twist and flattens the natural curve of your spine, leading to neck, back, and shoulder pain, numbness, and poor sleep quality. An overly curled fetal position is also harmful, causing joint stiffness and restricted breathing, while sleeping on your back can worsen snoring and sleep apnea for some individuals.
The koala is famous for sleeping around 20-22 hours a day, which is about 90% of the day, due to their low-energy diet of eucalyptus leaves that requires extensive digestion. Other extremely sleepy animals include the sloth (up to 20 hours) and the brown bat (around 20 hours), with some snakes like the ball python also sleeping up to 23 hours daily.
Own Your 3-Foot Space In Navy SEAL training, there's a simple but profound principle: Own your 3-foot space. It means focusing on what's directly within your control—your actions, your attitude, your effort—no matter how chaotic the environment around you becomes.
Drinks to help you sleep
A prime example is the box breathing technique, famously used by the Navy Seals, known as the 4-4-4-4 method. This simple yet effective method involves a cycle of inhaling for 4 seconds, holding the breath for 4 seconds, exhaling for 4 seconds, and then pausing for 4 seconds before the next inhalation.
The 80/20 Rule means that you stick to your healthy, consistent sleep schedule 80% of the time. You then can make exceptions to your schedule 20% of the time. The 80/20 Rule allows you to “live life” and enjoy those special moments with your family.
The "3-2-1 Bedroom Method" (or a variation like the 10-3-2-1 rule) is a sleep hygiene strategy to improve rest by staggering when you stop certain activities before bed: stop heavy food/alcohol 3 hours before, stop work/mental stress 2 hours before, and turn off screens (phones, TVs, computers) 1 hour before sleep, creating a better wind-down for your body.
Musk goes to bed around 3 a.m. and gets about 6 hours of sleep every night. Although he's not getting eight hours a night, Musk has upped his sleeping schedule from being nearly nonexistent in the past. In May 2023, Musk told CNBC that he's no longer pulling all-nighters.
Main symptoms
fatigue – you may feel tired most of the time and find exercise exhausting. swollen ankles and legs – this is caused by a build-up of fluid (oedema); it may be better in the morning and get worse later in the day. feeling lightheaded and fainting.
High cholesterol often has no symptoms, but when it causes problems, warning signs include chest pain, shortness of breath, numbness or coldness in limbs, unexplained fatigue, dizziness, headaches, leg pain/cramps, yellowish skin deposits (xanthomas), a grey ring around the iris (corneal arcus), and slow-healing sores/ulcers on feet, indicating poor circulation. These signs often point to related conditions like Peripheral Artery Disease (PAD) or heart issues from plaque buildup, but the only sure way to know is a blood test.
“When stress hormones are elevated, your blood pressure may rise and you may feel heart palpitations, a racing heartbeat, shortness of breath, or even chest pain. In extreme cases, stress can also cause the heart to temporarily weaken, a condition called stress-induced cardiomyopathy.”