Which is The Best Time to Sleep and Wake Up?
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The Best Time to Sleep and Wake Up
In a perfect world, we would all be able to go to bed and wake up early, fully refreshed for the productive day ahead.
But some commitments, like work obligations or childcare, can make it hard to stick to the "early to bed, early to rise" philosophy.
Going to bed while it's still dark can ensure you get enough rest, as well as make it easier for you to fall asleep. It's also important to get enough sleep on a regular basis to help prevent potential health consequences.
If you're looking for advice on your own sleep schedule, we invite you to take a look at the following guidelines for optimal sleep.
How our circadian rhythm works
There is no single answer to when to sleep; It depends on several factors, such as the time of day, sleep schedule, and general health.
Circadian rhythm is a term to describe your brain's natural sleep and wake schedule. It is like our internal clock.
Everyone experiences natural drops in alertness and increased wakefulness during certain times in a 24-hour period. People are more likely to get more sleep at two times:
- Between 1 p.m. and 3 p.m.
- And between 2 a.m. and 4 a.m.
The better the quality of your sleep, the less likely you are to experience significant daytime sleepiness.
Your circadian rhythm also determines your natural time to go to sleep and wake up in the morning. Once you get used to going to bed and waking up at the same time every day, your brain adapts to that time.
Eventually, you can easily go to bed at night and wake up just before your alarm clock without any problem.
Your circadian rhythm may be out of balance if you work irregular shifts or go to bed at different times throughout the week. This can result in periods of daytime sleepiness.
How much sleep do we need?
Most experts recommend that adults get at least 7 hours of sleep a night. Here's a trusted source that breaks down the average amount of sleep you should get by age:
- 0–3 months 14–17 hours total
- 4–12 months 12–16 total hours
- 1 to 2 years 11 to 14 hours total
- 3–5 years 10–13 total hours
- 9–12 years 9–12 total hours
- 13–18 years 8–10 hours total
- 18–60 years at least 7 hours per night
- 61–64 years 7–9 hours per night
- 65 years and older 7–8 hours per night
When should I wake up?
A few simple rules can help you get the best sleep possible. The first and most important rule is to try to get up at the same time every day.
Some people believe that the best time to wake up is when you feel refreshed and energized. Others may prefer to get up early to get more work done before lunchtime. Ultimately, what matters most is what works for you.
It is essential to be aware of your body and how you feel when you wake up. If you find it too difficult to wake up at a specific time, you may want to adjust your schedule. As a result, the best time to wake up depends on your personal preferences and needs.
When should I go to sleep?
The best time to sleep at night is a period of time in which you can achieve the recommended amount of sleep for your age group.
You can figure out the best bedtime for your schedule based on when you should get up in the morning and count back 7 hours (the recommended minimum per night for adults).
For example, if you need to wake up at 6 am, consider winding down before 11 pm.
Another key is to determine a sleep schedule that you can stick to every night, even on weekends. Staying up late and sleeping in on the weekends can make it hard to get back on track during the work week.
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