Best Time To Sleep: By what time should one sleep at night? Know what science says about this..

Best Time To Sleep At Night: If the sleeping and waking routine is correct, then diseases can be avoided for a long time. Our body has a natural clock, called circadian rhythm. This clock signals the body to wake up and sleep in sync with the sunlight. According to scientists, as soon as the sun sets, the sleep-promoting hormone melatonin starts getting activated in the body. If this natural signal is ignored and one stays awake till late at night, then this cycle can be disrupted, which has a bad effect on both the quality of sleep and health.

Sleep experts believe that sleeping before 10 pm is considered the best time. At this time both the body and the brain start coming into a state of relaxation. According to the report of the National Sleep Foundation, a healthy adult should get at least 7–9 hours of sleep every night. To achieve this goal, it is important to sleep before 10 pm, so that you can wake up early and fresh in the morning. Sleeping till 10 pm starts processes like melatonin and growth hormone on time. Between 10 pm and 2 am is the most effective time for body repair and muscle recovery.
If you stay awake till late at night, the body's natural healing process is affected, which can lead to fatigue, irritability, and reduced immunity. People who sleep late often have problems like mental stress, lack of sleep, drop in concentration, and emotional imbalance. Constant sleep irregularities also increase the risk of obesity, diabetes, high blood pressure, and heart disease. Sleep needs are different at every age.

Children and adolescents need more sleep than adults. For example, children aged 6–13 years should fall asleep between 8 and 9 pm and need about 9–11 hours of sleep. Adults should fall asleep by 10 pm and get at least 7–9 hours of sleep. The elderly also need 7–8 hours of sleep.

Some simple but effective habits can be adopted to get better sleep at night. Stop using screens like mobile, TV, or laptop at least an hour before sleeping. Eat a light and early dinner. Keep the room quiet, dark, and cool so that sleep comes quickly and well. It is most important to form a habit of sleeping and waking up at regular times. With these habits, you will not only get better sleep, but your mental and physical health will also improve.

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