Have you ever wondered when is the best time to go to sleep or wake up? Well, in this article, we will look at the way that our circadian rhythm influences our internal body clock and how we sleep and wake.
What is the Best Time to Fall Asleep and Wake Up?
It’s generally agreed upon that the best time to fall asleep is at night when it’s dark outside, and your body is naturally inclined to wind down. But what about the best time to wake up? Is there an optimal time of day to start your day, or is it simply a matter of personal preference?
The answer, it turns out, maybe a bit of both. A study published in the journal Science found that people who are “morning people” (i.e., those who naturally wake up early and feel energetic in the morning) tend to perform better on tests and tasks that require focus and attention.
That said, the study also found that evening types (those who stay up late and feel more energetic at night) perform just as well on these measures when they sleep in and are rested.
So, if you’re a morning person, you may want to set your alarm clock a bit earlier so you can get a jump start on the day. But if you’re an evening person, don’t worry – as long as you make sure you get enough sleep, you’ll be able to function just fine during the day.
How Does Sunlight Affect Your Sleep Cycle?
Sunlight is one of the most important factors in regulating your sleep cycle. The body’s natural circadian rhythm, or sleep/wake cycle, is controlled by the amount of light exposure you get during the day.
Sunlight helps to keep you alert and awake during the day, and darkness signals to your body that it is time to wind down and prepare for sleep.
Exposing yourself to sunlight first thing in the morning can help to regulate your natural sleep/wake cycle and make it easier to wake up in the morning. Getting some sunshine late in the afternoon can also help you feel sleepy at bedtime.
However, too much light exposure late at night can disrupt your sleep and make it harder to fall asleep.
How Much Sleep Do We Really Need?
Most of us know that we should be aiming for around eight hours of sleep a night. But, according to a new study, that may not be the case. The study, conducted by a team of researchers at the University of Colorado Boulder, found that people who slept for less than six hours a night had a higher risk of death than those who slept for eight hours or more.
The study followed more than four thousand adults over the course of six years. The participants were asked about their sleep habits and were also given physical exams and tests that measured their health.
The findings showed that people who slept for less than six hours a night were more likely to die during the study period than those who slept for eight hours or more. They also had a higher risk of dying from cardiovascular disease and stroke.
So, how much sleep do we really need? It’s hard to say definitively, but it seems like seven or eight hours may be the sweet spot. And if you’re not getting enough sleep, it’s important to make some changes. Try going to bed and waking up at the same time each day, and avoid watching television or using your computer in bed. Creating a regular sleep schedule can help you get the rest you need and improve your overall health.
Related: Insomnia: The Most Common Sleep Disorder
Do You Have the Wrong Sleep Routine?
If you’re not getting enough sleep, or if you’re not sleeping well, it may be because you have the wrong sleep routine.
There are a few things that can affect your sleep: how much caffeine you drink, how active you are during the day, what time you go to bed, and how long you sleep.
If you want to get better sleep, here are a few things you can do:
1. Limit caffeine intake. Caffeine is a stimulant and can keep you awake. If you drink caffeine late in the day, it can make it harder to fall asleep at night.
2. Be active during the day. Exercise can help improve your sleep quality. Just make sure not to exercise too close to bedtime, as it can make it harder to fall asleep.
3. Go to bed and wake up at the same time every day. Having a regular sleep schedule can help improve your sleep quality.
4. Sleep for 7-8 hours each night. Most adults need around 7-8 hours of sleep per night for optimal health.
Conclusion
There you have it! The best times to fall asleep and wake up, according to science. While there is some flexibility in these hours depending on your individual sleep needs, following these general guidelines can help you get the most out of your slumber. So next time you’re feeling groggy in the morning or tossing and turning at night, remember these tips and see if they help you get a better night’s sleep.