When to go to bed to get enough sleep and how to restore your sleep patterns: effective ways

Anxiety, constant fatigue, decreased immunity, and even weight gain—all of these can be affected by poor sleep. Unfortunately, due to the frantic pace of life, this problem is rapidly gaining momentum. SSPDaily learned that sleep patterns can be adjusted.

Read on to find out how to do this and what are the advantages and disadvantages of a "sleep routine."

When to go to bed

Neurologists emphasize the importance of long and sound sleep. It is the key to vigor and productivity, particularly the main rest for the body.

Their research shows that the best time to sleep is between 10 p.m. and 11 p.m.

If you regularly follow these rules, waking up in the morning will be much easier. Subsequently, the body will know about it, and it will work efficiently and productively.

The author of the study on sleep, Dr. David Plans from the University of Exeter, said: "that going to bed early or late may be more likely to disrupt the biological clock with adverse effects on cardiovascular health."

At the same time, scientists warn that the most risky time to go to bed is after midnight. Sleeping after 00:00 can reduce the likelihood of seeing morning light, which "resets the biological clock."

Also, people who go to bed before 23:00 are less likely to suffer from cardiovascular diseases.

Why you should go to bed before 23:00

People who have trouble sleeping feel it on their bodies later on. By 23:00, the slow wave sleep phase begins, and the brain has time to recover, which has a positive effect on all body systems.

Benefits of sleeping until 23:00

• Activity

If the body has time to rest and recover, it is more likely that the day will be active and productive.

• Emotional state

It is also affected by sleep. People who go to bed later are more prone to depression. Scientists advise those who suffer from nightmares to go to bed earlier. Moreover, lack of sleep leads to an increase in the level of the stress hormone cortisol.

• Diseases

Those who go to bed later are more likely to get diabetes than those who get enough sleep. A body that hasn't had enough rest is very susceptible to disease.

• Healthy skin

Don't forget about your appearance. Despite puffiness and dark circles under the eyes, people who don't sleep enough usually also have a dull complexion.

Why you need to go to bed at the same time:

In addition, researchers talk about a "sleep routine" that is incredibly beneficial for our biological clock. It is thanks to this routine that problems with falling asleep can be eliminated.

Scientists also emphasize that it applies to both weekdays and weekends. After all, there is a considerable temptation to sleep much longer on a free day, which, in turn, leads to late sleep. To be able to always fall asleep at the same time, scientists advise taking care of the routine that precedes sleep.

To ensure that your sleep is of high quality and the process of falling asleep is easy, it is recommended that you avoid using gadgets and watching TV. Instead, you can spend this time reading a book, listening to relaxing music, or meditating.

It is also advised to get a good night's sleep:

• Include vegetables and fruits in your diet every day.
• Do not forget about fiber.
• Drink plenty of water.
• Eat dairy products.

How to wake up quickly if you haven't slept enough:

Perhaps everyone has times when you need to be "in the best shape" in the morning, and you haven't even blinked an eye all night. There are a few ways to help you get up and get going:

• Open a window:

Fresh air will bring you to your senses faster. In addition, you should ventilate the room before going to bed. In this case, it is better to skip a meal.

• Hunger:

In this case, it is better to skip the "meal" because the body spends a lot of energy digesting it and feels drowsy, and a slight hunger can invigorate you.

• Contrast shower:

Cold water is stressful for the body, which will inevitably invigorate the body.

• Coffee or drinks containing caffeine:

It is worth remembering that the effect of caffeine usually begins to work after 20 minutes. If you drink coffee too actively, you may be too awake when it comes time to fall asleep.

• Drink more water:

In addition to caffeine, you shouldn't forget about plain water, the lack of which can make you feel tired.