What's the Best Time to Sleep and Wake Up?
“There are perhaps two important aspects to consider when it comes to sleep: the amount of sleep you get and the consistency in time.
Going to bed while it’s dark can ensure you get enough rest while also making it easier to fall asleep. It’s also important to get the right amount of sleep on a regular basis to help prevent potential health consequences.
If you’re looking for advice for your own sleep schedule, consider the following guidelines for ideal sleep.
Ideally, people ought to go to bed earlier and wake up in the early morning hours. This pattern matches our biological tendencies to adapt our sleep pattern with that of the sun. You might find that you’re naturally sleepier after sundown.
The exact time depends on when you tend to wake up in the morning. Another consideration is the amount of sleep you need per night.
Circadian rhythm is a term to describe your brain’s natural sleep-wake schedule. It’s like our internal clock.
Everyone experiences natural dips in alertness and increased wakefulness during certain times in a 24-hour period. People are most likely to be at their sleepiest at two points: between 1 p.m. and 3 p.m. and between 2 a.m. and 4 a.m.
The better the quality of sleep you get, the less likely you are to experience significant daytime sleepiness.
Circadian rhythm also dictates your natural bedtime and morning wakeup schedules. Once you get used to going to bed and waking up at the same time each day, your brain adapts to this schedule.
Eventually, you might find yourself going to bed easily at night and waking up right before your alarm clock without any issues.
Your circadian rhythm may be off-balance if you work irregular shifts or go to bed at different times throughout the week. This can result in periods of daytime sleepiness.
Most experts recommend that adults get at least 7 hours of sleep per night. Here’s a breakdownTrusted Source of the average amount of sleep you should get by age:
If you experience daytime sleepiness, it’s a sign that you’re not getting enough sleep at night. You might also experience accidents, irritability, and forgetfulness.
Not getting enough sleep on a regular basis can also lead to more long-term health consequences. These include:
- getting sick more often
- high blood pressure (hypertension)
- diabetes
- heart disease
- obesity
- depression
While the side effects of not getting enough sleep have long been established, researchers are now investigating the health consequences associated with too much sleep.
You might be sleeping too much if you find yourself needing more than 8 to 9 hours of sleep on a regular basis, and perhaps needing naps on top of this amount.
Sleeping too much can lead to many of the same side effects as sleeping too little, including:
- depression
- irritability
- cardiovascular issues
However, such effects may not always be attributed to the act of sleeping too much itself. The excess sleep you require might instead be a sign of a related underlying health condition.
Some of the possibilities include:
- anxiety
- depression
- sleep apnea
- Parkinson’s disease
- diabetes
- heart disease
- obesity
- thyroid disorders
- asthma”
Read full article at Healthline
We all know sleep is crucial but getting proper sleep is hard. Figuring out what proper sleep would be for you, to begin with, and and how to achieve it is a whole process. Do you know your doable best sleep schedule? Do you have any particular ways to ensure that you get it?
#Health #Sleep #Lifestyle
@zealousGrace5023
We all know sleep is crucial but getting proper sleep is hard. Figuring out what proper sleep would be for you, to begin with, and and how to achieve it is a whole process. Do you know your doable best sleep schedule? Do you have any particular ways to ensure that you get it?
My doable best sleep schedule would be from 11 pm to 8 am or 9 am.
Its hard to ensure that, as my son is four and has a comfort bottle every night and wakes up throughout the night, the only way to ensure that is to come to terms with a difficult task of getting him away from this comfort. and dealing with the tantrums for awhile<3
@magicalOcean594 considering how hard it is already and adding mother hood on top on of it, it's a great sleep schedule! You're doing great!
@zealousGrace5023
thank you zealous for the support <3
@magicalOcean594 of course^_^ you're welcome
@zealousGrace5023 I try to stick to my current sleep schedule as much as I can. It helps having a consistent time to go to bed. It allows me to fall asleep quickly.
@comfortableNight4463 That's great I'm glad you have a good working schedule
@zealousGrace5023 Thank you! What about you? Do you try to maintain a sleep schedule? Does it help?
@comfortableNight4463 I do
At the very least I try to wake up at the same time everyday and nap when I haven't slept enough
@zealousGrace5023 That's great!
@comfortableNight4463 mhm mhm ^_^
@zealousGrace5023
Do you know your doable best sleep schedule? Do you have any particular ways to ensure that you get it?
At the moment, I have a stable sleep schedule. However, I am not sure it is optimal and I would like to improve it. I am usually going to sleep quite late so I would like to get up earlier and go to bed earlier as well. I am not sure whether it is true, but I heard that sleep has better quality when falling asleep before midnight. I usually try to go sleep on time even if I still have work because I do not want to compromise my sleep time.
@globalBraid3744 I get that sometimes there's just too much to do and sleeping early takes the back seat. I usually kinda figure out if i can manage to get things done later instead of compromising on sleep and that helps to sleep better on most days
@zealousGrace5023
I definitely need to look at my activities and try to manage them in a better way to be able to go to bed sooner.
@globalBraid3744 yeah it's good to review your routine periodically and tweak it
@zealousGrace5023
Having a routine and job definitely helps you keep a proper sleep schedule especially if you know how much sleep you need to efficiently and effectively get through the day. I find consistency of sleep scheduling really important. Sure you might get 8 hours whether you sleep at 9 PM or 1 AM, but making sure you sleep around the same time on subsequent days is important!
@sunnyWriting4806 yes exactly!
@zealousGrace5023 I think the best way I get the most out of my sleep schedule is if I am on a regular schedule when I'm working by waking up early and working all day and then I'm exhausted by the time I come home. When I'm working that much, it doesn't give me time to nap. When I get into those napping habits, game's over 😂
@fruityPond7887 naps do be a gamble '
they're a dangerous thing
i take them at my table or on the floor so i can't sleep too long
@zealousGrace5023 Ooh you're smart! I wish I could do that, but I can't sleep unless I'm in my bed with the fan on 😂
@fruityPond7887 haha i can sleep anywhere 😭
@zealousGrace5023 I wish I had that talent! Probably good and bad in varying scenarios 😂
@zealousGrace5023
Do you know your doable best sleep schedule? Do you have any particular ways to ensure that you get it?
- For some reason, every since I was a baby my body naturally gets ready for sleep time around 9pm and I'll wake up maybe 5am. I enjoy a cup of herbal tea before before with some meditation, or I'll have a bowl of cereal and watch old cartoons until I sleep xD
Herbal cup of tea before bed*
@SirenOfSerenity
This is a great habit to have a cup of tea before going to bed. Lots of teas have calming effect.
