Living in a perfect world would means that you get to sleep as much as you need, and go to bed early and wake up early. However, living in a perfect world isn’t a thing and people often have to be creative when it comes to balancing working and private life.
The strong commitment of the modern world, plus job duties and child care, can make it difficult to live by that ‘early to bed, early to rise’ approach to life.
You probably know already that a night of poor sleep can make your mood go down and affect seriously your productivity level. So, if you want to keep your life in balance, well-organized, and be happy you need to sleep. Moreover, you need to sleep properly.
Learn how much sleep do you need based on your age and try to follow that recommendation.
Having a consistent sleep routine can also help you sleep better and firmer. Still, when it comes to sleep there are two things that you should consider: the amount of sleep you get and the consistency.
Going to bed at the same time every night can do wonders for your body’s metabolism. Also, implementing simple steps such as going to bed only when you feel the need to sleep, and at night can be helpful to sleep better.
It’s also important to get the right amount of sleep daily to help prevent potential health issues. Do you know when it’s the best time to sleep base on your group?
Read on to search for the best advice for your own sleep schedule, and the best sleep routine.
Best Sleeping Hours
On a perfect day, you should go to bed earlier and wake up early, in the early morning hours. This unique pattern should save everyone as a sleeping pattern to follow. It also matches biological tendencies to adapt sleep patterns with that of the sun.
If you ever went camping, you might have noticed how you tend to fall asleep earlier, and wake up early in the morning – that’s because you follow the more natural light rhythm and follow the sun. Humans are designed to sleep at night, that the best time for our bodies to get needed rest.
You may feel that you’re naturally drifting off after sundown. So, when you shoudl go to bed? The right answer to this question depends on when you tend to wake up in the morning. Another consideration that you should mind is the amount of sleep you need per night.
Understandingng Circadian Rhythm
Circadian rhythm is a term used to describe the natural cycle of mental, physical, and behavioral changes that everyone’s body goes through a 24-hour cycle.
Circadian rhythm is mostly affected by the light and the darkness that the human body is exposed durign a day (including a night as well). It’s important to note that circadian rhythms are controlled by a small area in the middle of the brain.
These rhythms are also responsible for sleep, hormones, body temperature, appetite, and other body functions. Simply said, the circadian rhythm is responsible for the brain’s natural sleep-wake schedule.
In a way, the circadian rhythm is like an internal clock, that has to work perfectly to keeps everything in order. During a 24-hour period, everyone will experience a drop in alertness and wakefulness.
In fact, there are specific periods when people are most likely to be at their sleepiest point:
- Between 1 p.m. and 3 p.m.
- Between 2 a.m. and 4 a.m.
However, this can be avoided if you have a regular sleep schedule, followed by good sleep quality. The better the quality of sleep you get, the less likely you are to experience daytime sleepiness.
So far, you understand that circadian rhythm dictates also your natrual bedtiem and morning wake-up schedules. Once you get up in the morning, your brain notes that as your routine, and instantly adapts to this schedule.
If you train yourself to go to bed at the same time, you might notice that you will start waking up before the alarm clock kicks off. When you train your brain to your sleep schedule, there won’t be any need to hit that snooze button ever again.
If you practice an all-nighter frequently or you have night shifts, your circadian rhythm may be off-balance. This can result in periods of daytime sleepiness.
Side Effects Of Not Getting Enough Sleep
You know that good sleep can set your day in the right tone. On the other hand, if you miss a night of good sleep, you will suffer the consequences the following day.
Sure, you can always take a longer nap, but nothing can replace a night of restful sleep. Plus, if you tend to experience daytime sleepiness, you should know that it means that you aren’t getting enough sleep at night.
Daytime sleepiness can lead to accidents, forgetfulness, mood change, and even morning headaches. Not getting enough sleep for a long period can lead to more long-term health consequences.
The most common issues related to lack of sleep are:
- Heart disease
- High blood pressure
What If You Get Too Much Sleep?
If you are an adult you should get between 7 to 8 hours of sleep per day. That amount of sleep should be enough to keep you rested, healthy, and happy.
If you get more sleep, above 7 or 8 hours, you might feel the consequences linked with too much sleep. If you sleep more than 8 to 9 hours, you might be sleeping too much.
If you get this amount of sleep and you take frequent naps, it means that you are sleeping too much.
Sleeping too much can lead to numeorus side effects, including:
- Cardiovascular issues
Some people may experience the following symptoms:
In general, lack of sleep or excessive sleep could be a sign of an underlying health condition.
When Should I Go To Sleep?
Sleep experts would tell you that the best time to go to bed is during the recommended sleep time for your group.
There is no specific formula to calculate this, but there are guidelines that can serve as a formula.
Write down when you woke up in the morning and count backward by 7 hours while following the recommended minimum per night for adults.
For example, if you need to be up by 7 a.m., you should consider going to bed before 10 p.m.
To figure out what works the best for you, think about sticking with the same sleeping schedule every night, including the weekends.
Staying up late on the weekends can make it difficult for you to get back on track during the regular workweek.
How To Sleep Better
Sleeping well should be imperative in these modern times. So, high-quality sleep should be the first thing, when it comes to a healthy lifestyle. To sleep better, you should have a well-created sleep routine.
Here are ten fast tips on how to get more sleep and sleep better:
- Go to sleep at the same time each night. Also, wake up at the same time every day, including weekends.
- Don’t nap after 3 p.m.
- Avoid nicotine, alcohol, and heavy exercise before your bedtime.
- Get regular exercise. Try an exercise app, practice yoga, or walk the distance before bedtime.
- Don’t eat too heavy food, and always have a light dinner. You will be surprised just how big role a food plays in feeling productive.
- Make your bedroom comfortable for sleep: set the right temperature, remove any electronic devices, and if possible leave your phone outside your bedroom.
- Create a sleeping routine and stick to it.
- Don’t lie in bed awake. If you can’t fall asleep after only 20 minutes, do something calming until you feel you are about to drift off.
- Don’t lie in bed if you aren’t sleepy enough.
- If you tend to have trouble sleeping talk to a doctor.
The Bottom Line
Are you getting enough sleep at night? Do you feel like you are missing something – that you could feel stronger? If you feel weak and you are healhty, but you tend to miss your sleep regularly, you might not be getting enough sleep.
If you have problems falling asleep or staying asleep for a long time, you shoudl visit a doctor. If possible, try to keep a sleep diary, so you can help your doctor give you the best treatment possible.
In the meantime, learn how much sleep you need based on your age and calculate when it’s the best time to go to bed based on your age group. You might sleep better and sounder.