Most often, on our journey to be healthy, we mainly focus on the food we intake and how often we get to exercise. But what many do not realize is that there is a third component that is just as vital, and that is, of course, sleep! Yes, that moment in time when you pause all the hustle and bustle of your life just to give your mind and body some much-needed rest. But here is a question: when in the day do you think is the best time to sleep in for better health? Well, if you may be wondering that too, prepare yourself because we are about to give you all the information you need to know regarding sleep timing and its significance.
The Role of Circadian Rhythm:
Before we dive further into this, it is important for you to first grasp the understanding of what your circadian rhythm is. What is the circadian rhythm? It can be thought of as an internal clock that controls your body. It is the reason why during the nighttime you feel like you want to sleep and during the mornings you feel fresh and energized. This cycle goes on for 24 hours and is the reason behind sleep patterns, metabolic systems, and even your moods and energy.
So, here’s the cool part—your circadian rhythm is regulated by natural stimuli such as the sun. When it is dark, your brain starts making melatonin, the sleep hormone, and effectively sends the message, ‘Okay, get ready to sleep.’ But if the sun is shining, your body cuts down its melatonin levels, which allows you to feel much more zestful in preparing for the day ahead. Did you know? Adjusting this rhythm, such as pulling an all-nighter, utterly screws up the intricate balance you have, which is why it is vital to sleep at the same time every day. Seems diverging from a routine may disrupt your mental balance. Succeeding in this is very beneficial to the body.
Sleeping at the Right Hour:
Alright, so what hours are ideal for going to bed? Seeing as your sleep schedule should correspond with your circadian rhythm, the answer is between 10 PM and 11 PM, which is ideal for the majority of adults. This sleep schedule, or rather clock time, allows the body to maintain its alertness while its natural melatonin production reaches acme levels.
Researchers have indicated that REM sleep is crucial because it is the phase where the brain processes emotions and solidifies memories. This type of sleep is important because scientists believe you can get it between the hours of 10 PM and 6 AM. Now we are all different; some people will be better off sleeping in this window while some will not, and if you are on the rare side where your body functions better in the later period, then try not to go too far away from the range of 10 to 11 PM time zones.
How Sleep Affects Your Body:
Did you know that not getting enough sleep interferes with the neck and how tired you feel the next day? Sleep is almost like a pit crew for your body, as it makes important repairs in your system while you are asleep. Taking sleep regularly can enhance brain functions, help you feel pleasant, and improve the effectiveness of your immune system, amongst other benefits. Also, it is a way to flush out toxins from the brain. Sleeping deeply enables the body to remove unwanted toxins accumulated during the waking hours. Quite a witty way of saying that isn’t it a good time for a night staff to do the washing?
At the other end of the spectrum, engaging in active work at night (or giving in to “‘just one more episode` impulse-watching on those Netflix binges) is going to impact your health negatively as time goes on. For one, people who suffer from chronic sleep deprivation take time to worry about their health because it puts them at a greater risk of heart ailments or hypertension, obesity, and even a lowered immune system. A simple factor like a bad night’s sleep can affect your hormones, which can trigger your urge for sugary foods the next day. Unusual, right? Whatever the case, the most straightforward bottom line is that it puts sleep high on your list of tasks not because you want to look normal in the morning but because you want to remain that way in the future.
How to Improve Your Night’s Sleep?
So, you know when to sleep; that shouldn’t be too difficult to comprehend. However, getting restorative sleep is only baffling. How many times have you gone to bed at about 10 PM, only to find it impossible to fall asleep before midnight? We’ve been through it. Check out these tips for better sleep; some of them have been proven to work.
Routine. Consistency is what your body seeks and craves; therefore, try to go to bed along with waking up at the same time throughout the week (even on weekends). Furthermore, avoid using your phone or laptop an hour before bed because the blue light emitted from them is good at reducing melatonin production, and we all know it’s best to take some time away from the rabbit holes of YouTube anyway. There is a better option; reading a good book or performing some light music should do the trick.
And if I may add, espresso in the late afternoon is a big no-no. Also, do not use your bedroom for anything other than sleep, and don’t forget to turn the lights off. And here is another wild suggestion: Your bed should serve only two purposes: sleeping, and well, I’m sure you can read between the lines. Not in bed, please, work emails, and late-night snacking.
The Importance of Good Sleep Explained:
In other words, sleep schedules should be something people plan out instead of just something done aimlessly whenever a person feels like it to them. Treat your sleep as something to respect, not just a short enough time to re-energize you to finish whatever you have to get done. It could mean better shifts at work, great scouting and composing performance, and not experiencing a little bell ringing without first pressing the repeating button six times. Sleeping is just great, and it comes with a variety of advantages.
Some would say that sleep cannot be stressful enough, and it is on the same level as eating prepared food and exercising at the gym for your health. The best part about it is you need no money to engage in such activities, paying for them as is the case with most organic foods or a gym membership. Honor sleep the very worst and most frightening times as it would be doing your real life’s best and busiest work.
FAQs:
1. What time do night owls have to sleep to make the most of the night?
Take it step by step and slowly begin compressing the window in which you’re used to sleeping. Attempt to turn in for the evening at ten o’clock to eleven o’clock. In doing so, this means first going to bed fifteen minutes earlier until these desired times are met.
2. How many hours of sleep do I truly require?
As an adult, the normal amount of sleep required would be between seven and nine hours. You must pay close attention to what your body says about your health; while some adults only need seven, others need at least nine hours to perform correctly.
3. Are there any issues posed if I work during the night?
Working during night shifts upsets the body’s natural pattern. If night shifts are necessary, make an effort to switch your sleep cycle to daytime and try to make the environment cooler and quieter at night.
4. Is it okay to nap during the day?
All the ladies and gentlemen out there spending a little too much time working, feel relieved to know that about twenty minutes of healthy napping is sufficient and won’t destroy your sleep schedule, but about 20–30 minutes can help you unwind greatly.
5. Can sleeping in on the weekend help catch up on sleep lost during the week?
Well, sleep is important, but so is the routine. Routinely practicing sleeping late in an attempt to get all the hours of sleep needed over the weekend is not the right approach, so it isn’t advisable. Sleeping in from time to time surely helps, but going to bed late on weekends should not cling.
