The fact that sleep is extremely important for our health is an understatement. We all know that deep sleep repairs our body, improves immunity, betters our cognitive function, and helps the body relax. However, while a lot of stress has been placed on the number of hours you should sleep for (7-8), not much is known about what time you should sleep, which is equally important, if not more. We dig deeper...
Why sleep timing matters
Your body has a natural clock called the circadian rhythm. This clock signals when to feel sleepy and when to wake up. As the sun goes down and it gets dark, your brain releases melatonin, a hormone that helps you get ready for sleep. If you go to bed too late, you can confuse your body’s clock, and make it harder to fall asleep or wake up feeling refreshed.
What is the ideal bedtime?
Research suggests that the best time to go to sleep is around 10 p.m. This matches your body’s natural rhythm and helps you get the deep, restful sleep you need. Dr. Colleen Lance, a sleep expert at Cleveland Clinic, was quoted, “As the sun goes down, your brain perceives through the lack of light that it’s time to go to sleep, and it triggers a secretion of melatonin.” This process helps your body prepare for sleep naturally.
How much sleep does one actually need?
Most adults need between 7 - 9 hours of sleep each night to stay healthy and alert, though individual needs may vary. Leading doctors are of the opinion that one shouldn’t be awake more than 16 straight hours, which leaves us with eight hours of sleep. Hence, if you go to bed at 10 p.m. and wake up at 6 a.m., you’ll get the recommended eight hours.
Why hitting the sack late can be harmful in the long run:
Going to bed late or having an irregular sleep schedule can cause problems like:
Trouble falling asleep or waking up
Daytime tiredness and poor concentration
Higher risk of obesity, diabetes, and heart disease
Mood problems like anxiety or depression
Tips for Better Sleep
Doctors suggest these tips for a healthy sleep routine:
Go to bed and wake up at the same time every day
Avoid screens and bright lights before bedtime (which means no gadgets - you can instead read, or play some music)
Eat dinner at least 2-3 hours before sleeping
Make your bedroom quiet, cool, and dark
Get some sunlight during the day to help set your body clock
Why sleep timing matters
Your body has a natural clock called the circadian rhythm. This clock signals when to feel sleepy and when to wake up. As the sun goes down and it gets dark, your brain releases melatonin, a hormone that helps you get ready for sleep. If you go to bed too late, you can confuse your body’s clock, and make it harder to fall asleep or wake up feeling refreshed.
What is the ideal bedtime?
Research suggests that the best time to go to sleep is around 10 p.m. This matches your body’s natural rhythm and helps you get the deep, restful sleep you need. Dr. Colleen Lance, a sleep expert at Cleveland Clinic, was quoted, “As the sun goes down, your brain perceives through the lack of light that it’s time to go to sleep, and it triggers a secretion of melatonin.” This process helps your body prepare for sleep naturally.
How much sleep does one actually need?
Most adults need between 7 - 9 hours of sleep each night to stay healthy and alert, though individual needs may vary. Leading doctors are of the opinion that one shouldn’t be awake more than 16 straight hours, which leaves us with eight hours of sleep. Hence, if you go to bed at 10 p.m. and wake up at 6 a.m., you’ll get the recommended eight hours.
Why hitting the sack late can be harmful in the long run:
Going to bed late or having an irregular sleep schedule can cause problems like:
Trouble falling asleep or waking up
Daytime tiredness and poor concentration
Higher risk of obesity, diabetes, and heart disease
Mood problems like anxiety or depression
Tips for Better Sleep
Doctors suggest these tips for a healthy sleep routine:
Go to bed and wake up at the same time every day
Avoid screens and bright lights before bedtime (which means no gadgets - you can instead read, or play some music)
Eat dinner at least 2-3 hours before sleeping
Make your bedroom quiet, cool, and dark
Get some sunlight during the day to help set your body clock
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