A few extra minutes in bed each night could be a powerful prescription for heart health, according to new research which found that adding just 11 minutes of sleep may cut the risk of heart attack or stroke by approximately 11%.
The finding is part of a broader study published in the European Journal of Preventive Cardiology, which demonstrates that remarkably modest, daily tweaks to our routines can yield significant cardiovascular rewards. An international team of academics from Australia, Chile, and Brazil described the benefits of these small behavioural shifts as “surprisingly large”.
The research drew upon an extensive dataset from more than 53,000 middle-aged British participants enrolled in the long-running UK Biobank study. Over an eight-year observation period, during which 2,034 major cardiovascular incidents were recorded, scientists monitored sleep and activity via wearable devices like smartwatches, while participants self-reported their eating habits.
The power of combined, minor adjustments
Beyond sleep, the analysis identified other minimal changes with a similar protective effect: taking a brisk 4.5-minute walk each day, or eating roughly 50 grams—about a quarter of a cup—of extra vegetables. Each was linked to an approximate 10% reduction in risk.
Critically, the study’s authors emphasise that the real power lies in combining these small adjustments. Dr Nicholas Koemel, the study’s lead author and a research fellow at the University of Sydney, said the research shows that “combining small changes in a few areas of our lives can have a surprisingly large positive impact on our cardiovascular health.”
He added that making a few small, combined changes is likely more “achievable and sustainable” for most people than attempting a major overhaul of any single behaviour. This approach aligns with broader health research advocating for small, consistent improvements, such as incorporating short bursts of vigorous activity into daily life or prioritising longer, uninterrupted walking bouts.
Emily McGrath, senior cardiac nurse at the British Heart Foundation—which also funds the UK Biobank—said the study was encouraging precisely because “those changes don’t need to be big to make a difference.” She noted that improving habits in combination, even modestly, remains achievable while delivering genuine benefits.
The importance of sleep for heart health is gaining formal recognition; the American Heart Association now includes it as one of its eight essential metrics for cardiovascular health. Research also suggests that consistency in sleep duration, not just the total amount, matters for risk reduction.
The optimal lifestyle formula
While minor tweaks are beneficial, the study also identified an optimal combination for maximum protection. It found that sleeping between eight and nine hours nightly, consuming a nutritious diet, and engaging in at least 42 minutes of moderate-to-vigorous physical activity daily could reduce the risk of heart attacks and strokes by 57%.
Professor Emmanuel Stamatakis, a senior author from the University of Sydney and Monash University, indicated plans to develop accessible digital tools to support these positive lifestyle changes in communities. His previous research has highlighted the value of “vigorous intermittent lifestyle physical activity” (VILPA)—short bursts of high-intensity movement like brisk walking or stair climbing—particularly for those who do not engage in structured exercise.
It is important to note that this study, while large and detailed, is observational in nature. This means it can identify strong associations but cannot definitively prove causation. The researchers themselves have suggested that intervention trials are needed to fully confirm the findings.
The research also comes with a caveat regarding its participant base. While the UK Biobank is an invaluable resource, its volunteers, recruited between 2006 and 2010, tend to be slightly healthier and wealthier than the general UK population—a common phenomenon known as “healthy volunteer bias”. The cohort is also predominantly White, with 94.6% of participants identifying as such.
Furthermore, the methodological reliance on wearable devices for sleep tracking introduces a nuance. Studies indicate that while popular devices are generally reliable at detecting sleep versus wakefulness, their accuracy in distinguishing sleep stages can vary, and some may overestimate total sleep time.
Despite these research considerations, the central message from the scientific team is clear. Dr Koemel encourages people “not to overlook the importance of making a small change or two to your daily routine, no matter how small they may seem.” This principle is supported by related work from the same researchers, published in eClinicalMedicine, which found that similarly minor combined tweaks could potentially extend lifespan.