With the current economy, many people are struggling to meet the demands of their busy schedule, forcing them to cut back some hours on their sleep. They found it reasonable to sacrifice an hour or two to do more tasks on their schedule list.
Although these sounds like an insignificant and minimal sleep loss, it may have a considerable impact on their mood, mental sharpness, energy, the ability to deal with stress. It may also result in chronic sleep loss over the long run. Studies have noted that enough sleep is critical for each of these body functions in addition to making people feel better after having a good sleep.
Therefore, understanding the best time to go to bed and wake up can help many to recover from chronic sleep loss and maintain a healthy sleep schedule. Indeed, there is a science that can help people to ensure the right amount of sleep time. However, the right time is unique for each person, but this article provides a formula that can help everyone to figure out his or her best bedtime.
The best sleep time
Human body has a sleep cycle that keeps on changing throughout the night. Scientists have noted an average human to need five sleep cycles per night with each last for about 90 minutes. This claim means that most humans need about 7.5 hours of sleep, with some people needing slightly more or less slee
How the quality of sleep varies throughout the night
People usually get into rapid eye movements (REM) as soon as they fall asleep, after which they experience the deep non-REM sleep all through a cycle. The initial stage of the sleep prepares their bodies to shut down. In fact, thoughts or noise can quickly wake them during this stage. After this, they translate to the middle stage that involves light sleep that can last anywhere between 10 to 25 minutes.
Deep sleep then follows in the later stages after the body activity goes down and the brain activity heightens. The sleep cycle ends with REM sleep with the deepest sleep occurring for about 70 to 90 minutes. Dreams come during the deep sleep, and when people are awoken during this stage, they may feel disoriented.
Determining the best time to go to bed and wake up
When asleep, a person will experience several of these cycles all the night and even into the morning. When individuals understand their sleep cycles, they can capitalize on the few hours of sleep they do manage to capture. Waking up during the period of their lightest sleep is a very beneficial way to feel refreshed after sleeping. Studies have proven this by showing that individuals feel more alert and energetic upon awakening, after they woke in this stage.
It is important to wake up during the beginning stages of the cycle when the body is not entirely shut down. On the other hand, being awoken in the middle and the deep stages can cause grogginess to many people that can last throughout the morning or even for the entire day. Therefore, this clearly explains why people may sometimes sleep for eight or nine hours and still feel like they never had a rest at all.
As aforementioned, people need to get 7.5 hours of sleep in order to reap the healthy benefits of a good night’s sleep. To know the right time to go to bed, they first need to determine the waking time. External factors such as a duty to get the kids ready or go to work will influence a person’s wake-up time. They can then calculate the bedding time by working backward from that time. For an instant, if a person wants to rise by 5:30 a.m., his or her bedtime should be 10 p.m. after counting back 7.5 hours.
After following one’s bedtime for around ten days in a row, he will start, quite naturally, to rise a few minute before his alarm clock rings. It is important to stretch that consistency is a key factor; it can make the human circadian system adjust to meet a person’s need.
In conclusion, it is also good to set a nighttime alarm. A person can set his alarm for 9:30 p.m. if he wants to go to bed at 10 p.m., which will remind him to go to sleep so that he can meet his nocturnal deadline. In fact, he will no longer need a morning alarm after being consistent about waking time.