Nighttime: why you should teach yourself to sleep at the same time
We save on sleep all week long, staying up late to work, but at the weekend we arrange a “sleep marathon”. Many have been living in this rhythm for years, unaware that it is violence. Why is it so important for the well-being to live on schedule and to sleep at the same time? GoBeauty Blog will explain this today.
Some medical data
Scientists at Duke University Medical Center (USA) have found that a failure of circadian rhythms disrupts the functioning of all body systems, which can lead to serious health problems.
It is known that circadian rhythms are regulated by sunrise and sunset and may change with age. That is why the elderly wake up in the morning, marvelling at the long sleep of the young. According to Paul Kelly, a researcher from Oxford, the perfect time to wake up and feel good, 20 years old – at 9:30, 30 years old – at 8 am, 40 years old – at 7:30, 50 years old – at 7 am, and after 60 years old – at 6.30 in the morning. At the same time, according to the recommendations of the National Sleep Association of Great Britain, the duration of sleep for adults should be from 7 to 9 hours, and for people after 65 years – from 7 to 8.
Scientists believe that regular time to bedtime is not just a pleasant habit, but also a serious work to maintain the health of the body, which protects against various diseases, including psychological ones.
During their experiment, which involved about two thousand respondents (no sleep disturbances) aged 43-48, researchers found that for those who regularly fall asleep, sleeping at different times and constantly changing lifting times increases risk of cardiovascular disease, weight problems, diabetes and hypertension. In addition, irregular sleep also helps to reduce physical activity, loss of stress and depression.
How to set up a schedule
The good news is that the human body likes to live in a stable rhythm, and if you can get yourself to bed and wake up at the same time, your body will soon get used to this schedule. Weekends are also taken into account – if you sleep two or three hours longer on Sunday, it will be more difficult to calm yourself in the evening. This does not mean that you need to urgently enter a strict regime – sleep from 9 pm to 5 am. Although, this is exactly what HLS adherents do and highly recommend this approach. To make a habit, proceed gradually by first setting a rule to be in bed, for example, no later than 10.30 pm. Advanced HLS will say it’s too late, but it’s your choice.
