Health
best bedtime for a good night’s sleep
We all know the importance of sleep, but how much sleep is enough and when should you sleep? If you follow the rules and want to reach your goals recommended by experts 7 to 9 hours For adults under the age of 65, you’ll need to reverse-engineer your bedtime based on when you wake up.
But most of us should aim to fall asleep within a few hours after sunset. melatoninsaid medical director of the Indiana Sleep Center. SleepFoundation.orgco-author of Sleep for Healing: 7 Simple Steps to Better Sleep.
So if you’re in the US, you’ll be sleeping between 10pm and 11pm in the spring and summer. Neurobiologist Alison Braeger, Ph.D., who has expertise in sleep and circadian rhythms, adds that going to bed before midnight is important, as it “optimizes the amount of time spent in restorative non-REM sleep.” rice field. [rapid eye movement] sleepy. “
Singh also recommends treating bedtime and wake-up time as a “communal rhythm,” and paying extra attention to the wake-to-sleep transition as well. To do this, we recommend that you:
- Keep a regular bedtime and wake-up time
- Get light in the morning, ideally sun
- Avoid consuming large amounts of caffeine throughout the day. Especially avoid after 2pm.
- Avoid large meals, alcohol, and exercise near bedtime.
- avoiding exposure to bright light in the evening
“Quality sleep is the foundation for optimal health. Even with the best nutrition and exercise, without proper sleep, the benefits are greatly diminished,” Singh says. . “Sleep is important for metabolic health, immune health, muscle repair, optimal brain function, and mental health.
However, don’t be ashamed of yourself if you go a little out of bounds. quality of sleep Often more important than quantity.
“A lot of the work I do is reversing the shame and pressure when I go to bed and when I wake up. A good night’s sleep is essential for a positive and productive day. So we I can see why so many of you are looking for sleep tips,” says Nancy H. Rothstein. sleep ambassador. “But strict and fast rules such as “5 A.M. Club” Alternatively, setting a mandatory eight hours can do more harm than good, making people feel like they’re failing or falling behind. “
Instead, Rothstein suggests using a sleep-tracking device or app that monitors body movement and heart rate to help determine when your body naturally goes to bed and wakes up. However, if there is suspicion of illness, Sleeping disorderit is recommended that you consult your doctor for an evaluation before taking any medicine.
“Consistency is key in both bedtime and wakeup time,” says Rothstein. “Our circadian rhythm, or body clock, works best when it’s consistent. As a result, we can optimize our overall health and well-being.”
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Sources 2/ https://fortune.com/well/2023/05/13/best-time-to-sleep/ The mention sources can contact us to remove/changing this article |
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