Health
Sleeping 11 minutes longer each night shows surprising health benefit, study finds
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The secret to a healthier heart may not be a major lifestyle overhaul, but rather a series of small, sustainable daily habits.
New research published in the European Journal of Preventive Cardiology found that combining modest shifts in daily habits is associated with a significantly reduced risk of major cardiovascular events, including heart attacks, stroke and heart failure.
The study, which followed more than 53,000 adults over an eight-year period, highlighted how even the smallest increase in rest can yield clinically meaningful benefits.
SPECIFIC AMOUNT OF NIGHTLY SLEEP MAY LOWER DIABETES RISK, RESEARCHERS FIND
Researchers found that sleeping for just 11 minutes more per night was a key component of a lifestyle shift associated with a 10% lower risk of major cardiovascular events.
Small daily habits like getting just 11 extra minutes of sleep each night can significantly reduce the risk of heart problems. (iStock)
This modest increase in sleep was most effective when paired with an additional 4.5 minutes of moderate-to-vigorous physical activity and eating an extra quarter-cup of vegetables every day.
“We show that combining small changes in a few areas of our lives can have a surprisingly large positive impact on our cardiovascular health,” said lead author Nicholas Koemel, a research fellow at the University of Sydney.
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While every extra minute counts, the study identified an ideal range for maximum heart protection that could slash the risk of heart disease by 57% compared to those with the least healthy habits.
The primary pillar of that profile was achieving eight to nine hours of sleep per night, the study noted.
Getting eight to nine hours of sleep each night, along with consistent healthy habits, can reduce the risk of heart disease by up to 57%. (iStock)
This optimal routine also included completing 42 minutes or more of moderate physical activity per day and maintaining a diet high in fish, whole grains, and dairy while remaining low in processed meats and sugary drinks.
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“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,” Koemel added. “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.”
Researchers utilized wearable devices to track the sleep and movement of participants, providing more accurate data than previous self-reported studies.
This ideal routine also involves a diet rich in fish, whole grains, and dairy while limiting processed meats and sugary drinks. (iStock)
Several limitations were noted for the research.
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The study was observational, meaning it showed a strong link between these small habits and heart health but could not prove that one directly caused the other.
The findings were also based on participants reporting their own dietary habits, which may not always be perfectly accurate.
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The researchers emphasized that studying these behaviors together is more meaningful than looking at them in isolation because sleep, diet and movement are constantly influencing one another in a daily cycle.
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Yoga is known to boost relaxation, strength and flexibility – and now a new study has found the practice could improve cancer survivors’ quality of life.
A randomized trial led by the University of Rochester Medical Center found that a four-week yoga program significantly reduced insomnia, fatigue, anxiety and mood disturbances after cancer treatment.
The findings were presented last week at the 2026 American Society of Clinical Oncology (ASCO) Annual Meeting in Chicago.
CANCER SURVIVORS MAY SEE SURPRISING BENEFITS FROM ONE SPECIFIC EXERCISE, STUDY SAYS
The study was conducted across multiple U.S. community cancer care sites, including 410 adult cancer survivors averaging 54 years of age. Around 75% were breast cancer survivors, and none of them had practiced yoga regularly within the prior three months.
A randomized trial led by the University of Rochester Medical Center found that a four-week yoga program significantly reduced insomnia, fatigue, anxiety and mood disturbances in cancer survivors. (iStock)
The participants were randomly assigned to two groups. Half of them received only standard survivorship care without the yoga, while the other half received standard care and were also enrolled in the Yoga for Cancer Survivors (YOCAS) program.
As part of the YOCAS program, the survivors completed two instructor-led 75-minute yoga sessions each week, including 18 Gentle Hatha yoga and Restorative yoga poses, breathing exercises and mindfulness training.
EATING MORE FRUITS AND VEGETABLES LINKED TO SURPRISING EFFECT ON SLEEP
Based on questionnaires completed by the patients, the survivors in the yoga group experienced “moderate-to-large” reductions in overall mood disturbance, “small-to-medium” reductions in anxiety and “medium-to-large” reductions in fatigue, the study found.
The improvements in mood and fatigue appeared to be linked to yoga’s beneficial effect on sleep quality, according to the researchers.
As part of the YOCAS program, the survivors completed two instructor-led 75-minute yoga sessions each week, including 18 Gentle Hatha yoga and Restorative yoga poses, breathing exercises and mindfulness training. (iStock)
“This indicates that cancer survivors have an option to alleviate these cancer-related side effects at the same time, without adding another drug,” lead investigator Yuri Choi, PhD, of the Wilmot Cancer Institute, University of Rochester Medical Center, in Rochester, New York, told Fox News Digital.
The study did not reveal any major safety concerns or serious adverse events related to the yoga practice.
“This indicates that cancer survivors have an option to alleviate these cancer-related side effects at the same time, without adding another drug.”
The study did have some limitations, chiefly that the findings are preliminary and have not yet been peer-reviewed for a medical publication.
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“The sample in our clinical trial was relatively homogeneous, with most participants being women (96%), breast cancer patients (75%), Caucasian (93%), and having some college or higher education (82%),” noted Choi.
“We are adapting our intervention to reach all cancer patients and survivors, including the creation of a mobile app to reach people in rural communities.”
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The research also excluded patients with metastatic cancer (whose disease had spread to other parts of the body).
The total study was only four weeks, so more research is needed to determine long-term benefits.
If the findings are confirmed by peer-reviewed publications, this could lead to recommendations for structured yoga programs as a non-drug supportive therapy for cancer survivors, the researchers noted. (iStock)
If the findings are confirmed by peer-reviewed publications, this could lead to recommendations for structured yoga programs as a non-drug supportive therapy for cancer survivors, the researchers noted.
Some yoga studios may use different names for Gentle Hatha and Restorative yoga, such as Foundations Yoga or Healing Yoga, Choi noted.
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“Survivors should also look for certified yoga instructors who have experience working with cancer patients/survivors or individuals with other challenging health conditions,” the researcher advised. “They should not be afraid to ask their oncology team for referrals to qualified instructors in their community.”
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Choi also noted that the research did not reveal whether other types of yoga, such as heated-room or rigorous-flow yoga, are safe or beneficial for cancer survivors.
The study was funded by the National Cancer Institute.
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