Please Try again!
What Is The Best Time To Go To Bed?
Health

What Is The Best Time To Go To Bed?

Scientists have done lot of research to find the answers for sleep related questions. Like - when is the good time to sleep, how long one should sleep , how can one have a sound sleep, how a sleep affects our health ? In reply to these questions, scientists have come up with many findings, each different from the other. Therefore, no common consensus can be built on this. But still many researchers say that 6 to 8 hours sleep is good enough to stay healthy.

Now the question arises that is there any good time to go to bed, or you can sleep any time of the day for 7 hours and feel fresh and active . There are many evidences that a good night's sleep is the hallmark to have good health. Ideally you should go to bed between 10 pm and midnight and wake up when you feel like getting up in the morning. By following this habit you can complete your sleep and wake up fresh. Avoid using an alarm clock as it disrupt your sleep in between leaving you irritated and sleep deprived whole day.

Your internal 24-hour sleep-wake cycle, otherwise known as biological clock or circadian rhythm, is regulated by processes in the brain that respond to how long you've been awake and the changes between light and dark. At night, your body responds to the loss of daylight by producing melatonin, a hormone that makes us sleepy. During the day, sunlight triggers the brain to inhibit melatonin production so you feel awake and alert.

Therefore, you must have experienced it yourself that when you delay your sleep by 2 or 3 hours and go to bed after 1 am or 2 am. You get up 8 or 9' o clock in the morning you don't feel fresh and active like others who went to bed by 10 pm and got up at 5 or 6'o clock in the morning. This is simply because you do not tend to get sound sleep during the morning time as atmospheric noise begins to enter your ear and disrupt your sleep.

During the night, your sleep follows a predictable pattern, moving back and forth between deep restorative sleep (deep sleep) and more alert stages (non-REM) and dreaming (REM sleep). Together, the stages of REM and non-REM sleep form a complete sleep cycle. Each cycle typically lasts about 90 minutes and repeats four to six times over the course of a night. This is why if you are sensitive to waking up in the middle of the night, it is probably in the early morning hours, not immediately after going to bed.

Even if you've enjoyed a full night's sleep, getting out of bed can be difficult if your alarm goes off when you're in the middle of deep sleep. If you want to make mornings less painful or if you know you only have a limited time for sleep then try setting a wake-up time that's a multiple of 90 minutes, the length of the average sleep cycle. For example, if you go to bed at 10 p.m., set your alarm for 5:30 (a total of 7 ½ hours of sleep) instead of 6:00 or 6:30. You may feel more refreshed at 5:30 than with another 30 to 60 minutes of sleep because you're getting up at the end of a sleep cycle when your body and brain are already close to wakefulness.

By following this pattern you can easily manage to get up without an alarm clock after few weeks. Good Night and Have a refreshing sleep!
Tags for this article:

Contribute to LifeHacker

Write for Us

Subscribe for latest stories