![]() Researchers found that irregular sleep patterns were associated with poorer performance and productivity. More important than the time you go to sleep seems to be the consistency of your sleep schedule. There have been studies that showed a correlation between sleep deprivation and the emergence of depression in individuals. However, sleep duration could also contribute to these symptoms as those who went to bed later also tended to get less sleep. Some suggest that people who go to bed later were more likely to experience depressive symptoms as well as higher levels of negative thinking. So does the actual time you go to sleep affect your body? Studies are a bit conflicting. You might even find yourself naturally getting sleepy when the sun sets. Not only does going to bed when it’s dark make it easier to fall asleep, but it also matches our biological tendencies to change sleep patterns based on the sun. Generally speaking, the best time to go to bed is between 8 pm and midnight as that is when your body has the opportunity to get all the non-REM and REM sleep needed to function optimally. Generally speaking, the body and brain start slowing down as it gets darker. So when should you go to sleep and when should you wake up? Is there a significant difference between people who go to bed at 10 pm versus 2 am? Well, the answer isn’t as straightforward as you might think. As a general rule of thumb, you want to get around 7-8 hours of sleep although some people can get away with less while others require more. Unfortunately, the current job market requires everyone to be an early bird, which means that if you’re a night owl you’ll have to adapt to going to bed earlier and waking up earlier. Some people are morning people while others, well not so much. You’ve probably heard of early birds and night owls. If you fall into that 30 percent, you’re probably wondering how you can improve your sleep schedule so you can feel refreshed the next day. There are a variety of factors as to why people aren’t getting enough shut-eye such as stress, more responsibilities, or the increasing presence of technology in their lives. More than 30 percent of adults aren’t getting enough sleep regularly. Of course, that’s easier said than done especially in today’s always-connected world. Bush are known to have valued afternoon naps.Improve Your Sleep Schedule By Getting The Proper Amount Of Sleepīenjamin Franklin once said, “Early to bed, early to rise, makes a man healthy, wealthy, and wise”. Kennedy, Ronald Reagan, Napoleon, Albert Einstein, Thomas Edison and George W. The National Sleep Foundation (NSF) reports that a 20 to 30 minute nap can help to improve mood, alertness and performance, and notes that Winston Churchill, John F. I’ve gotten in the habit of taking a 10-20 minute afternoon nap and wake up feeling refreshed. It’s not easy for younger people to indulge the urge to nap since they’re usually at work, but as you get older and have more control over your schedule, there’s no reason not to nap. The internal body clock that makes us sleepy at night also makes us wind down a bit in mid-afternoon – siesta time. Accumulating research suggests that we’re all meant to take at least one short nap a day. This is the reason that seniors may get into the habit of napping during the day. If you suspect any of these, he suggests consulting a sleep specialist.įrequent disruptions in sleep can be troublesome if you don’t feel refreshed in the morning. Naiman explains that these multiple awakenings are called WASO – wake after sleep onset – and can be triggered by gastrointestinal reflux, pain, leg kicks or sleep apnea. But if you wake up more than four or five times a night, he suggests determining the reason. ![]() He says that if you’re not excessively sleepy or fatigued the next day, you can assume that your awakenings are not compromising your sleep. I discussed your question about the effect of brief awakenings with Rubin Naiman, Ph.D., Clinical Assistant Professor of Medicine at the Arizona Center for Integrative Medicine. The older you get, the more likely you are to wake up momentarily – some people over 60 may wake briefly as many as 150 times per night, and most individuals over 65 wake up at least once a night to go to the bathroom. Studies have shown that young adults wake up briefly about five times a night.
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