Ideally, people should sleep for around seven to nine hours a night. However, the best time to go to bed varies among people depending on a variety of external factors.
An individual’s age, work schedule and more will determine when, how much, and how well you sleep. Consistency in sleep hours is a good goal to have. You can also try to wake up at a set time too. The routine is helpful if you want to regulate your sleeping pattern.
A study that involved Japanese workers showed that workers who went to bed late were more prone to depressive symptoms. It could have also been the short sleep duration.
Another trusted study displayed higher levels of repetitive negative thinking for late sleepers. They would dwell on problems or bad experiences.
Keeping up with your sleep schedule
Darkness slows down your body and your brain and allows you to rest properly. As the sun rises, so should your body.
A good sleep schedule is reliant on a consistent waking time. Try to set the alarm at a specific time every day, and your body will adjust accordingly.
The quality and the amount of sleep you get is equally essential. A consistent routine can assist you in establishing and improving your sleep quality.
Understanding your circadian rhythm
Circadian rhythm is your brain’s sleep-wake schedule. It is your internal clock. During 24 hours, you will experience natural dips in alertness and increased wakefulness. You may be the sleepiest between 1 pm and 3 pm, and again between 2 am and 4 am.
Again, a better quality of sleep reduces any significant daytime sleepiness. If you work irregular hours or go to sleep at different times in the week, your circadian rhythm may be off-balance, resulting in daytime sleepiness.
The combination of age and sleep
Depending on how old you are can affect when you sleep and wake up.
An infant between 0 and three months needs 14-17 hours, but a child between six and 13 could do with nine to 12 hours. From 18 up, an individual can live off seven to nine hours per night.
How do you know when you aren’t getting enough sleep?
There are side effects that imply you aren’t getting enough sleep, such as irritability and forgetfulness.
If you aren’t getting enough sleep, there are long term health consequences, including getting sick often, high blood pressure, diabetes, heart disease, obesity and depression.
Am I getting too much?
Getting too much sleep shouldn’t be a problem. In some research cases, there may be health consequences in connection with sleeping too much.
Sleeping too much may need more than eight to nine hours regularly, and naps on top of that. It can also lead to depression, irritability and cardiovascular issues.
The side effects of sleeping too much may be attributed to a related underlying health condition. The possibilities include anxiety, sleep apnoea, Parkinson’s disease, thyroid disorders, asthma and more.
Time to see the doctor
A fluctuating sleep cycle isn’t abnormal, but some issues suggest otherwise and require you to see the doctor.
If you find yourself struggling to fall or stay asleep at night, consider seeing your doctor for a diagnosis. A common cause of the struggling may be insomnia.
Perhaps you are getting enough, but still feel unrested in the morning. This may indicate health issues, such as obstructive apnea.
Booking a doctor’s appointment will allow for suitable treatments and work towards a regulated sleep schedule.
Listen to your body
Often, as individuals, we overexert our bodies and relax too little. It is essential to listen to what your body needs to improve your sleep schedule and the quality of your waking life.
Ignoring the quality of your sleep can affect your mental health. It impacts your productivity, emotional balance, creativity and even your weight. Try your best to avoid this from happening.
Take your time
A healthy lifestyle does not mean that change happens all at once. Small healthy habits can be your first focus. If you enjoy maintaining your small healthy habits, you will be able to create long term goals.
Healthy daily habits develop over time. It takes dedication and determination, but it is possible.
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