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Expert explains how eleven minutes extra sleep reduces heart attack risk
Optimising sleep and physical activity durations significantly improves long-term medical outcomes
Cardiovascular diseases remain the leading cause of death worldwide, yet minor lifestyle choices can significantly alter personal risk.
A new study led by the University of Sydney, published in the European Journal of Preventive Cardiology in 2026, examined how sleep, physical activity, and nutrition (SPAN) affect heart health.
Based on an analysis of 53,242 participants, researchers found that adding just 11 minutes of sleep, 4.5 minutes of moderate activity, and a quarter cup of vegetables daily was associated with a 10 per cent reduction in major heart events over eight years.
Nutritional scientist Nicholas Koemel noted, “We show that combining small changes in a few areas of our lives can have a surprisingly large positive impact on our cardiovascular health.”
He emphasised that these small, combined changes are often more sustainable than attempting major single-behaviour overhauls.
Optimal health profiles
For those aiming for maximum protection, the researchers identified an "optimal combination" of behaviours linked to a 57 per cent reduction in heart attacks and strokes:
- Sleep: Aiming for 8–9 hours per night.
- Physical activity: 42 minutes or more of moderate-to-vigorous activity daily.
- Nutrition: A diet rich in fruit, fish, and whole grains, with limited processed meats.
Building sustained habits
Moderate-to-vigorous activity includes practical tasks like brisk walking or carrying shopping. Epidemiologist Emmanuel Stamatakis explained that the team plans to develop digital tools to help individuals overcome barriers to these daily tweaks.
He stated, “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.”
By bundling these risk factors, experts hope to provide more practical, achievable ways to minimise long-term disease risk.
Please note: This information is for educational purposes only and does not count as medical advice.
