In a "perfect" society, you would have the luxury of going to bed early and waking up early to prepare for a full day of productivity.
The "early to bed, early to rise" maxim can be difficult to follow, though, due to obligations like work or child care.
When it comes to sleep, consistency over time and total amount are possibly the two most crucial factors to take into account. As well as helping you fall asleep more easily, going to bed when it is dark can help you get the rest you need.
For the purpose of avoiding any potential health effects, it's also critical to get the recommended amount of sleep on a regular basis. The ideal sleep guidelines to keep in mind if you're looking for suggestions for your own schedule are sleep.
Ideal Sleeping Time
People would get up and go to bed earlier in an ideal world. This pattern fits with our natural biological tendency to align our sleep cycle with the sun's.
You might find that you're more naturally sleepy after sundown. The precise timing will depend on what time you generally get out of bed in the morning.
It's also important to consider how much sleep you need each night.
The Functioning of Our Circadian Rhythm
The natural sleep-wake cycle of your brain is known as the circadian rhythm. It is comparable to our body clock.
Everyone goes through natural peaks in alertness and periods of increased wakefulness over the course of a 24-hour day. The two hours from 2 to 4 a.m. And from 1 to 3 p.m. are when people are most likely to be asleep.
Your likelihood of experiencing significant daytime sleepiness decreases with the quality of your sleep. Additionally, your natural bedtime and wake-up times are determined by your circadian rhythm.
Your brain adjusts to this schedule after a while of doing it every day at the same time you go to bed and wake up.
You might eventually discover that you can fall asleep without difficulty at night and wake up without difficulty right on time for your alarm.
If you work irregular shifts or go to bed at various times throughout the week, your circadian rhythm might be out of whack. Periods of daytime sleepiness may result from this.
How Much Sleep Our Body Require?
Adults should get at least 7 hours of sleep per night, according to most experts. Here is the recommended amount of sleep for each age group:
Age | Recommended amount of sleep |
0–3 months | 14–17 hours total |
4–12 months | 12–16 hours total |
1–2 years | 11–14 hours total |
3–5 years | 10–13 hours total |
9–12 years | 9–12 hours total |
13–18 years | 8–10 hours total |
18–60 years | at least 7 hours per night |
61–64 years | 7–9 hours per night |
65 years and older | 7–8 hours per night |
Consequences of Not Getting Enough Sleep
Sleepiness during the day is an indication that you are not getting enough sleep at night. It is also possible to experience mishaps, impatience, and forgetfulness.
Constant lack of sleep might potentially have long-term health negative consequences. Here are a few examples:
Getting Sick More Often
High Blood Pressure (Hypertension)
Diabetes
Heart Disease
Obesity
Depression
Side Effects of Sleeping Excessively
While the detrimental effects of little sleep have long been known, experts are also examining the harmful impacts of much sleep on health.
If you require more than 8 to 9 hours of sleep on a regular basis and possibly require naps on top of this amount, you may be sleeping too much.
Oversleeping has many of the same harmful implications as sleeping too little, including:
Depression
Irritability
Cardiovascular Issues
Such effects, however, are not always related to the act of sleeping excessively. Lack of sleep could alternatively be an indication of a connected serious health problem.
Among the chances are:
Anxiety
Depression
Sleep Apnea
Parkinson’s Disease
Diabetes
Heart Disease
Obesity
Thyroid Disorders
Asthma
What Time Should I Go to Bed?
The optimal time to go to bed at night is one in which you can receive the quantity of sleep advised for your age group.
You can determine the best bedtime for your schedule by counting backward by 7 hours from when you have to get up in the morning (the per-night rate for adults).
For example, if you need to be up at 6 a.m., try going to bed before 11 p.m.
Another key component is to create a sleep regimen that you can follow to every night, especially on weekends.
Weekends spent staying up late and sleeping in might make it tough to get back on track during the weekday.
Conclusion
Overall, it is best to go to bed earlier and wake up earlier each day.
However, this sleep schedule may not be suitable for everyone. It is far more important to ensure that you get enough sleep and that it is of high quality.
This can be accomplished by going to bed and waking up at the same time every day.
Consult a doctor if you are having difficulty falling asleep at night or if you continue to feel sleepy during the day despite following a consistent bedtime schedule.
This could indicate poor sleep quality, which would necessitate further investigation.
Commentaires