A recent study has shown that following two simple habits before bedtime can improve heart health and balance blood sugar levels in adults at risk of heart disease.
In the study, researchers from Northwestern University Medical Center in the United States sought to determine whether aligning nighttime fasting with a normal sleep-wake cycle promotes overall cardiovascular and metabolic health. Previous studies have shown that the body's biological clock, or circadian rhythm, plays a key role in regulating vital processes, and that impaired metabolism increases the risk of chronic diseases such as type 2 diabetes, non-alcoholic fatty liver disease, and heart disease.
The study involved 39 overweight individuals who were randomly assigned to two groups: one group ate their last meal at least three hours before bedtime and fasted for 13 to 16 hours, while the other group maintained their usual eating habits and fasted for 11 to 13 hours. Both groups also dimmed their bedroom lights three hours before bedtime to synchronize their circadian rhythms with the natural light-dark cycle.
The study focused on modifying meal times without reducing calorie intake.
The results showed that participants who adjusted the timing of their last meal experienced a significant decrease in blood pressure and heart rate at night, and improved insulin secretion by the pancreas, which helped stabilize blood sugar levels.
Daniela Grimaldi, author of the study published in the journal "Atherosclerosis, Thrombosis and Vascular Biology," said: "Timing the fasting period to align with the body's natural sleep-wake rhythms improves coordination between the heart, metabolism and sleep, all of which work together to protect cardiovascular health."
The researchers pointed out that eating earlier and linking the fasting period to the body's predominant sleep times are practical changes that can be applied to at-risk individuals, and they offer a different intervention approach compared to usual dietary modifications.
Grimaldi added: "It's not just the quantity and quality of food, but the timing of eating it in relation to sleep is also important for achieving physiological benefits."
Researchers hope to test the benefits of similar fasting methods in larger clinical trials to promote cardiovascular health and metabolism.
