Learn to recognize the symptoms
As nighttime approaches, we should ideally be winding down to go to sleep. However, many people binge on TV shows or scroll through social media, which often keeps them up way past midnight. So, what is a decent time to hit the hay? A British study published by the European Heart Journal has actually identified an optimal hour, a time that could also lower the risk of heart disease. Feeling sleepy?
Check out this gallery to discover when you should be getting some decent shut-eye.
The study, which was carried out in the UK, drew on data collected from 88,000 adults, who wore devices on their wrists to gather the information.
Participants also completed demographic, lifestyle, health, and physical assessments.
Researchers then tracked the participants over a 5.7-year period for diagnosis of any cardiovascular disorders such as heart attack, heart failure, chronic ischemic heart disease, stroke, and transient ischemic attack.
According to results, falling asleep between 10 pm and 11 pm is the best time to do so in order to maintain heart health.
While those who fell asleep between 10 pm and 10:59 pm were less likely to fall victim to cardiovascular disease, 3% of study subjects whose bedtime fell at midnight or later were ultimately diagnosed with a heart condition.
Compared to those who went to sleep at the ideal hour, there was a 25% higher risk of cardiovascular disease among those who fell asleep at midnight or later.
However, those who began sleeping between 11pm and 11:59 pm were at a 12% greater risk of cardiovascular disease.
Early sleepers, too, were found to be at risk. Those who fell asleep before 10 pm were at a 24% increased risk of suffering cardiovascular disease.
The study also found that the association between sleep onset and cardiovascular risk was higher among women.
The reason why women might be at greater risk is because there's a difference in how their endocrine system responds to a disruption in circadian rhythm. Alternatively, the age of older study participants could be a contributory factor, since risk of cardiovascular disorder among women increases post-menopause.
While a 10 pm bedtime may be ideal for some, experts agree it doesn't work well for others. So instead of focusing on the digits on your clock, consistency should be your goal. That means going to sleep at the same time every night, and waking up at the same time every morning.
Consistency helps us function better, as it chimes with our circadian rhythm, an internal clock that regulates sleep. As the sun goes down, your brain perceives through lack of light that it's time to go to sleep. Plus it triggers melatonin, which in turn triggers other neurochemicals to kick-start the sleep process.
It's recommended that adults get between seven and nine hours of sleep per night.
Ideally, one would cycle through the various stages of sleep five to six times at night. Each cycle contains four individual stages: three that form non-rapid eye movement (NREM) sleep and one rapid eye movement (REM) sleep. REM sleep is when your brain catches up on its rest. If you don't get enough REM sleep, you may start having problems with memory, mood, and concentration.
If you're having trouble getting to sleep at the same time every night, click through for some helpful tips.
Pick a time to eat dinner and then try to stick with is as it can help reset your sleep-wake cycle. Also, avoid eating any snacks two hours before bed.
If you need melatonin, use instant-release supplements as opposed to one that's extended release, which dissolves slowly. Melatonin nudges the brain into what it's supposed to be doing as the sun goes down.
If you're not getting enough shut-eye, keeping track of your sleep can help you and your doctor determine sleep optimum patterns
Naps aren't bad, but if you're having trouble falling asleep at night, snoozing might be the culprit, especially long or irregular naps.
Contrary to popular belief, alcohol doesn't help you fall asleep. It may make you tired, but will disrupt your sleep later in the night. Caffeine is not a good idea either, because it's a stimulant.
Artificial light, especially blue light, tricks your brain into thinking it's still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep. Try using a blue light filter on your computer or smartphone.
Optimize your bedroom environment by eliminating external light and noise to get better rest.
Body and bedroom temperature can also profoundly affect sleep quality. Around 20°C (70°F) is best for most people.
Relaxation techniques before bedtime have been shown to improve sleep quality. Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization.
Your bedframe, mattress, and pillow can affect sleep quality. Joint or back pain is also a culprit. Try to purchase new high quality bedding, including a mattress, every five to eight years.
Exercise is known to enhance all aspects of sleep and has been used to reduce symptoms of insomnia. However, performing exercise late in the day may cause sleep problems, due to the fact that activity increases alertness and activates hormones like epinephrine and adrenaline.
As mentioned before, consistency is key in maintaining health and good sleep. Try to get into a regular sleep and wake cycle, including on weekends. And if possible, aim for waking up naturally at a similar time every day.
A warm bath, shower, or foot bath before bed can help you relax and improve sleep quality.
Sources: (CNBC) (Cleveland Clinic) (Healthline)
See also: Sleep paralysis: the scariest seconds you can experience
According to science, you are going to bed too late
Are you always snoozing when it's time to hit the hay?
HEALTH Sleep
As nighttime approaches, we should ideally be winding down to go to sleep. However, many people binge on TV shows or scroll through social media, which often keeps them up way past midnight. So, what is a decent time to hit the hay? A British study published by the European Heart Journal has actually identified an optimal hour, a time that could also lower the risk of heart disease. Feeling sleepy?
Check out this gallery to discover when you should be getting some decent shut-eye.