When is the best time to sleep: the right time to sleep

It’s no secret that a per­son spends a third of the day sleep­ing. It seems that this is so much, because how much could be done in this time! How­ev­er, sleep is essen­tial for the body, and if it is com­plete­ly absent with­in 7–10 days, a fatal out­come can occur. When is the best time to go to sleep and what is the ide­al time to go to bed?

The benefits of sleep for the body

How does a per­son­’s sleep affect his health? Dur­ing a night’s rest, the body is restored: the nec­es­sary sub­stances are accu­mu­lat­ed, amino acids are syn­the­sized, regen­er­a­tion process­es are pro­duced, soma­totrop­ic and oth­er hor­mones are pro­duced. Dur­ing sleep, immu­ni­ty nor­mal­izes, but the most impor­tant process­es occur in the brain. At night, this “com­put­er” is engaged in the analy­sis and pro­cess­ing of the infor­ma­tion received dur­ing the day, lay­ing it out on the “shelves”, form­ing a pro­gram of future behav­ior in accor­dance with the acquired knowl­edge and skills.

To deprive your­self of sleep means to dis­rupt all bio­log­i­cal process­es in the body, and this is fraught with a vari­ety of unpleas­ant con­se­quences. So, sci­en­tists from the Depart­ment of Psy­chobi­ol­o­gy, Uni­ver­si­dade Fed­er­al (Brazil) found that even with a par­tial restric­tion of sleep time by about a quar­ter, a per­son becomes drowsy, his reac­tion speed slows down, con­cen­tra­tion of atten­tion decreas­es. There­fore, sleep can­not be neglect­ed, but how to under­stand when it is bet­ter to go to bed?

Ideal time to sleep

Accord­ing to the famous pro­fes­sor and TV pre­sen­ter Ele­na Maly­she­va, it is best to go to bed at 21:30. It will take about half an hour to fall asleep, and at 22:00 the dream itself will begin direct­ly. This is the per­fect time to relax. The pro­fes­sor believes that the main bio­log­i­cal process­es for restor­ing the body occur from 22:00 to 00:00 and it is impos­si­ble to replace this time with anoth­er, that is, it is impos­si­ble to “get” in the morn­ing or with the help of day­time sleep.

As for the dura­tion, every­one has their own, but on aver­age it is 8 hours. Napoleon slept only 3–4 hours a day, and Edi­son was inter­rupt­ed for a short rest, but many times, which allowed him to feel vig­or­ous and full of ener­gy. Yes, there are peo­ple who need 10–12 hours to ful­ly recov­er and recharge, but the vast major­i­ty need an 8‑hour night’s rest.

How to train yourself to go to bed on time?

Now it’s clear when it’s bet­ter to sleep, but not every­one man­ages to go to bed at 21:30. Some­one else is engaged in house­hold chores, and some­one takes a phone or tablet to bed, which experts cat­e­gor­i­cal­ly advise against doing. Thus, sci­en­tists from the Depart­ment of Med­ical sta­tis­tics and Epi­demi­ol­o­gy, School of Pub­lic Health, Sun Yat-sen Uni­ver­si­ty (Guangzhou, Chi­na) found that the time spent in front of the screen of an elec­tron­ic gad­get reduces sleep dura­tion and exac­er­bates depres­sive symp­toms, which is espe­cial­ly true for chil­dren and chil­dren. teenagers.

This is not sur­pris­ing, because the sleep hor­mone mela­tonin is pro­duced only in the dark, so it is not rec­om­mend­ed to fall asleep under the TV or sleep with the light. In gen­er­al, experts advise devel­op­ing the habit of going to bed at the same time, and to make it eas­i­er to fol­low it, accom­pa­ny it with a cer­tain rit­u­al. For exam­ple, make it a rule to take a show­er, do light exer­cis­es, drink a glass of kefir and go to bed. Do not for­get to ven­ti­late the room before going to bed and always try to sleep in a cool, not stuffy heat­ed room. All these rec­om­men­da­tions will help to estab­lish a sleep and rest reg­i­men.