We’ve been fascinated by the topic of sleep recently, mainly because most of us agree that we either don’t get enough of it or can’t seem to do it. There’s no doubt sleep is an essential part of your life. Without it, you’re left drowsy, exhausted, and unable to work at your best. In an “ideal” world, you’d have the luxury of going to bed early and then waking up early, all rested for a productive day ahead.
Most people sleep during the hours that make the most sense for their professional, family, and social lives. Their awakening times are largely determined by these responsibilities and commitments, whereas when they go to sleep often depends on their personal preferences and evening activities.
Professor Colin Espie stated that “Poor or insufficient sleep can affect everything in our day-to-day life, from our mood and how we interact with people to our productivity at work.”But some commitments, like job, duties, child care, can make it difficult to adhere to the “early to bed, early to rise”. Your body is naturally tuned to follow the order of day and night to determine sleep patterns. Which is why your circadian rhythms align so closely with the presence or absence of light or (specifically) sunlight
Every morning, when your body is exposed to light, your brain transmits messages to the rest of your body, causing a rise in body temperature. The production of cortisol, a hormone that regulates metabolism, is also stimulated. On the other hand, when light fades, your melatonin levels begin to rise and stay high through the night, promoting sleep onset and supporting sleep. There are perhaps two important aspects to consider when it comes to sleep: the amount of sleep you get and the consistency in time.
Going to bed while it’s dark can ensure you get enough rest while also making it easier to fall asleep. It’s also important to get the right amount of sleep on a regular basis to help prevent potential health consequences.The optimal sleep schedule would be from 10 p.m. to 6 a.m. because of our body’s natural circadian rhythm and the fact that it mimics the sun’s rising and falling
“When it comes to bedtime, there’s a window of a several hours—roughly between 8 PM and 12 AM—during which your brain and body have the opportunity to get all the non-REM and REM shuteye they need to function optimally.”Your own unique “perfect” bedtime within that window depends on genetics—some people are more naturally predisposed to be night owls, while others prefer to sleep earlier and wake up early.
Once you discover the optimal hours of sleep that work for you, keep them consistent during the weekdays and weekends, which will help keep your body’s internal clock on schedule. Doing so will make it easier for you to fall asleep and stay asleep night after night and get the good quality shuteye that will help you feel and function at your best.