What Is A Healthy Sleep Schedule?
Before we talk about the best time to fall asleep and wake up, there is another query we would like to answer. Why does a human body need to sleep? Or why having a good sleep is important for us?
Usually, when we get tired, we want to rest or sleep for relaxation. This way, our body can recover from fatigue, and we will be prepared for the next day’s activities. Another aspect is that we humans have a biological clock working inside our bodies. It is known as Circadian Rhythm. Normally, when it is dark, we start feeling sleepy. It is natural to fall asleep and stay asleep in the dark, while bright light can make it difficult for most people. Circadian Rhythm is a sleep-wake schedule of the brain that naturally determines our bedtime and wake-up time.
What Is The Best Time To Sleep? And How Much To Sleep?
We all acknowledge the importance of the proverb “early to bed and early to rise, makes a man healthy, wealthy, and wise.” However, it is not practical for everyone because of different reasons. Your routine activities, behaviors, medications, what you eat or when you eat, the use of electronics, and the environment you are sleeping in impact your sleep.
Despite all these factors, one must try to fall asleep as early as possible. Ideally, it is best to sleep when the sun goes down. It complements your natural sleep cycle, and you will also find it easier to wake up early in the morning. To know the exact time to sleep, you must know how much to sleep and when to wake up. The amount of sleep one gets has a significant effect on their health and productivity. If you are not taking the right amount of sound, restful sleep, you will start experiencing daytime sleepiness along with many other health consequences. We will discuss them later. Generally, 7 hours sleep is recommended as good for adults. For people below 18 years of age, the hours to sleep are always greater.
How To Maintain Healthy Sleeping Habits
Sleep hygiene is a term to describe healthy sleep habits that one should adopt to improve sleep quality.
There are a few effective tips to help you get enough sleep by falling asleep at the right time.
✓ Make a sleep schedule that fits your routine and stick to it throughout the week
✓ Avoid having a large meal before bedtime
✓ Do not consume caffeine and alcohol in the evening or before bedtime
✓ Try to turn off electronics at least half an hour before you sleep
✓ Make your room quiet and dark to sleep easily
✓ Reduce your fluid intake too close to bedtime
✓ Have a balanced diet
✓ Incorporate some exercise or physical activity into your routine
✓ Do not take long daytime naps as they may affect your nighttime sleep
✓ Use relaxing techniques, such as taking a bath to ensure good sleep
Health Consequences of Sleeplessness
If you don’t have consistency in your sleep schedule and are not having a good, restful sleep, you may face the following consequences.
Other long-term consequences may involve:
Maintaining a healthy sleep schedule is crucially important to prevent all the above conditions from occurring. Therefore, a deep nap with consistency is a blessing. If you can’t manage to follow the natural sleep cycle, at least try to be consistent in what time you fall asleep and wake up every day. Also, make sure you are getting enough and good quality sleep.
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