Do you know the best time to sleep and wake up? Sleep is essential for the brain’s functioning and maintaining the body’s overall health. Just as the cell phone battery is empty and must be recharged, the body is restored with good-quality sleep. In this article, we will talk about the best time to sleep and wake up. Stay with us.
What is circadian rhythm?
The circadian rhythm is the biological clock of our body. This natural rhythm consists of 24 hours and performs all the necessary actions of the body on time. One of the primary circadian rhythms is the sleep-wake cycle. In addition to the sleep and wake cycle, the body’s circadian rhythm is also related and coordinated with women’s ovarian and menstrual cycles. This biological clock is influenced by environmental factors such as light and temperature.
When your optic nerve senses daylight, it signals the brain to release cortisol, norepinephrine, and serotonin to keep you alert and awake. Also, when night falls, darkness stimulates the brain to produce melatonin to make you feel sleepy.
Circadian rhythm plays a vital role in the body’s sleep cycle. That’s why when this rhythm is disrupted due to stress or other factors, you cannot sleep well and have sleep problems. One of these main problems is insomnia.
When is the best time to sleep and wake up?
There is no exact definition for the best time to sleep, but the importance of night sleep cannot be denied. According to researchers, 1 hour of sleep in the middle of the night is better than 4 hours during the day. This is where the effect of light on the circadian rhythm is determined; Our circadian rhythm works best under the influence of sunlight.
Experts say the best time to sleep is between 8 and midnight. At this time, our brain can receive all REM and non-REM sleep. During non-REM sleep, you are neither fully awake nor fully asleep. In other words, you are napping. During REM sleep, the brain organizes all memories and creates new memories. That’s why experts say to get at least 6 hours of sleep at night. An optimal sleep pattern stabilizes body function and increases happiness hormones.
The best time to sleep and wake up varies from person to person. The easiest way to calculate the best bedtime is to see when you should wake up in the morning, then adjust your rest to get at least 7 hours of sleep. For example, if you have to wake up at 7, you must sleep until midnight.
The best time to wake up is 6:30 to 7 am. Waking up early is one of the healthiest morning habits that make you have a good day.
The best time to sleep for weight loss
The best time to sleep to lose weight is 10 pm. A good night’s sleep benefits many bodily functions, and it becomes even more critical when trying to lose weight. So if you want to lose weight healthily, sleep around 10 pm.
How many hours of sleep do we need during the day?
You must have heard that the ideal amount of sleep is 8 hours a night, but this is not true for everyone. Although research is ongoing, an average limit has been established for each age group. In this table, the average amount of sleep recommended for different age groups is presented:
| Age | The recommended amount of sleep |
| 0 to 3 months | 14 to 17 hours |
| 4 to 12 months | 12 to 16 hours |
| 1 to 2 years | 11 to 14 hours |
| 3 to 5 years | 10 to 13 hours |
| 9 to 12 years | 9 to 12 hours |
| 13 to 18 years | 8 to 10 hours |
| 18 to 60 years | At least 8 hours a night |
| 61 to 64 years old | 7 to 9 hours a night |
Complications of lack of sleep
In addition to the lack of sleep weakens physical health, it also makes us moody and irritable. Lack of sleep weakens our immune system and makes us susceptible to many infections and diseases.
Lack of sleep causes dark circles around the eyes, leading to complications such as high blood pressure, diabetes, and obesity. In addition, lack of sleep increases the risk of heart disease and reduces productivity.
What is the best way to sleep early?
Excellent and satisfying sleep is essential for good skin, mental health, and immune system strengthening. If you are stressed or have trouble falling asleep, these tricks will help you lose asleep quickly:
- Adjust the temperature of the room so that it is suitable for sleeping.
- Have a consistent sleep schedule.
- exercise _
- Do not sleep during the day. (Especially if you have trouble falling asleep at night.)
- Stick to a healthy, balanced, and nutritious diet.
- Listen to relaxing music.
- Make your sleeping place more comfortable.
- Do not use a mobile phone before going to bed.
- Do not drink coffee or tea before going to bed.
- Imagine things that make you happy.
- Do challenging tasks in the morning and routine tasks in the evening.
final word
The best time to sleep and wake up is the time that allows you to be refreshed and productive the next morning. Try to follow the tips mentioned in this article and stick to your sleep schedule.
you say
What do you think is the best time to sleep and wake up? Do you sleep early? What advice do you have for going to bed early? Please share your valuable comments and experiences with our dear users and us.
Warning! This article is only for educational purposes; to use it, it is necessary to consult a doctor or specialist.
