What's the best time to sleep and wake up

People should aim to sleep 7-9 hours each night. However, the best times for sleeping and waking up will be for individuals. Many different factors, including a person's age, work schedule, and sleep pattern, affect a good night's sleep.

However, in general, it is best to aim at bedtime and get up at regular intervals every day, as this can help control the sleep cycle.

Does time matter?

The study, conducted in the United Kingdom, used the data on 88,000 adults to find that it was 10pm. a good time to sleep.
"There is no magic number that one should stick to, "It has to do with what your need is and everyone has a different need."

So, while 10 p.m. it may be good for some, it may not work well for others. Instead of focusing on the digits on your alarm clock, consistency should be your goal.

That means you will go to bed at the same time every night (even if it is 10 at night) and wake up at the same time every morning. An easy way to make it easier to sleep at night is at the same time every day. All that harmony helps us to work better.

Why? It is related to our circadian rhythm, the internal clock that controls your body that controls sleep.

“As the sun sets, your brain detects light and it is time to go to bed,” explains Drs. Lance. It also stimulates the production of melatonin. Just that a small burst of melatonin triggers the activation of some neurotransmitters, ready for sleep in about an hour. ”

Hormones, the immune system, and the digestive system all have their own internal clocks.

You may find your body clock not synced when one system fails. "

It is impossible to know when you go to bed when your circadian rhythm does not work, such as if you wait until 10pm for your dinner.

And having a regular sleep cycle can lead to an increased risk of obesity and diabetes.

How many hours should you sleep?

It is recommended that adults sleep between 7 and 9 hours each night. But Drs. Lance proposes to find the total amount of sleep that works for you. Therefore, 7-1 / 2 hours may work for you while your partner may need 9 hours.

"If you're somewhere on the list, and you feel good during the day, that's a very important factor," he said.

When a person slept well at night, he went around different stages of sleep five to six times. Each cycle has four stages each: three that form non-raid eye movement (NREM) sleep and emergency eye movement (REM) sleep.

“REM sleep is when your brain is at rest,” says Drs. Lance. If you do not get enough sleep with REM, you may start to have memory problems, feelings, and concentration.

Sleep tips

If you have trouble sleeping at the same time every night, follow these tips.

Plan dinner at the same time every night. Choosing a time and trying to stick to it can help rearrange your sleep and wake cycle. Also avoid eating any light food two hours before bedtime.
Take a small dose of melatonin. Use supplements that are released faster than expanded, slightly soluble extracts. "It's a small force - what your brain should be doing as the sun goes down to help reset that clock," he said.
Use a sleep diary. Tracking your sleep can help you and your doctor find patterns and whether you get enough sleep.
Remove sleep. This does not mean that sleep is bad, but if you have trouble sleeping at night, this may be a crime. "When you get up in the morning, your driving sleep should be very low and you should go up a little all day,". “It should be at a very high level in the evening. However, if you take a nap at any time, it means you are completely eliminating your sleep drive and starting from zero. ”
Limit alcohol or caffeine in the evening. Contrary to popular belief, alcohol does not help you to sleep. It may be early, but it will disrupt your sleep later in the night.