Sleep headphones - solution or problem? Sleep is a very complex topic, as is the…
The importance of regular sleep patterns for health
Although it should be common knowledge that sufficient sleep is essential for well-being, we still want healthy, well-rested people without letting them sleep in.
However, it is also well known that sleep deprivation and cancer can be causally linked, especially in women. However, not only the deficit, but also the irregularity can lead to cancer, according to recent studies.
Once again, this applies to shift work and, in particular, the unholy short-cycle shift hyped by countless “experts”. Irregular sleeping times in particular, in addition to already irregular eating times, are now also associated with increased risks of cardiovascular disease, metabolic disorders and even cancer.
Sleep rhythm and heart health
A large-scale study analyzed data from the UK Biobank over an eight-year period of 72,269 people aged 40 to 79 years who had not previously experienced any major cardiovascular events. The Sleep Regularity Index (SRI) was used as a measure of the consistency of sleep patterns.
The results were alarming: people with irregular sleep patterns had a 26% higher risk of heart attack, stroke or other serious cardiovascular diseases, even if they achieved the recommended sleep duration of seven to nine hours.
Researchers emphasize that a stable sleep routine supports the natural circadian rhythm, which controls many physiological processes in the body. Fluctuations in sleep and wake times can disrupt these rhythms and thus promote inflammatory reactions, blood pressure fluctuations and insulin resistance – all risk factors for heart disease.
Connection with cancer risks
In addition to the cardiovascular consequences, inconsistent sleep patterns also have an impact on cancer risk. The link could be related to the role of melatonin, a hormone that regulates the sleep-wake cycle. Melatonin has an antioxidant effect and can inhibit the growth of certain cancer cells. A disturbed sleep rhythm, especially with shift work or frequent jet lag, can impair melatonin production and thus potentially increase the risk of cancer.
Studies have long suggested that people with irregular sleeping habits are more likely to develop hormone-dependent cancers such as breast or prostate cancer. This could be due to the fact that the body’s nightly recovery and repair mechanisms are disrupted, which increases the likelihood of cell mutations.
The limits of research
Despite the convincing results, scientists point out that most studies are observational in nature. This means that although a link between irregular sleep and health risks can be established, no clear causality has been proven. Factors such as alcohol consumption, smoking or stress could also play a role and influence the results. However, it remains undisputed that a stable sleep rhythm contributes to general health promotion.
Practical recommendations not useful?
Quite a few experts advise keeping sleeping times within a range of 30 to 60 minutes. Smaller deviations are unproblematic as long as the overall regularity is maintained. It is particularly important not to regard weekend sleep as a substitute for hours of sleep missed during the week. Although longer sleep at the weekend can temporarily improve mood and cognitive function, there is still a risk of long-term health consequences due to chronically irregular sleeping habits. My statement on this in a moment.
MY conclusion
1.
For years, I have repeatedly emphasized in companies and projects that short-cycle shifts (2-2-2) are toxic for the body in the medium to long term. The arguments in favor of this (better planning of social life, shorter consecutive night shifts, etc.) are simply full of holes and now contradict the current state of science. This is now also evident in the aforementioned study. In addition, this type of shift also results in irregular eating habits, which was also identified as a cause of the health problems mentioned. Alternative shift systems such as our liquid shift system according to chronotype(COPEP) would be a huge step forward here. But this is still a “red rag” for many companies.
2.
As far as I know, the recommendation not to sleep in on weekends is not scientifically proven and is a perennial point of contention. I think this recommendation is wrong because it is not usually about a different sleep rhythm, but simply about the duration of sleep. So if I go to bed at 11 p.m. during the week and then sleep for 2 hours longer at the weekend, this does not affect the rhythm itself. It can only become problematic if I regularly go to bed 2-3 hours later on weekends, because only then does the rhythm actually change. Unfortunately, this differentiation is often not made by experts. Furthermore, people who work shifts do not have a consistent sleep pattern anyway. In my opinion, sleeping in at the weekend is therefore not another negative effect, but rather a positive one in terms of sleep deficit. However, I am not aware of any corresponding studies on this, so I am marking this as my assessment! If you have any other information, please let me know in the comments.
Research clearly shows that regular sleep patterns are an underestimated but essential factor for health. While the recommended sleep duration is still important, the consistency of sleep times should be prioritized as well. This could not only prevent cardiovascular disease and metabolic disorders, but also reduce the risk of certain types of cancer. A regular sleep rhythm is therefore not only a question of well-being, but also an investment in long-term health.
Companies should also think about this, as the aforementioned illnesses tend to result in long downtimes.
