As you know, people are divided into “larks” and “owls”, which lie down and wake up at different times. “Larks” are awake during the day, and the activity of “owls” begins with the advent of darkness. Scientists believe that this depends on the internal circadian rhythm determined by the circadian clock. But when is the best time to go to bed?
What do the experts say?
In their recent study, published in the journal Biochemical Pharmacology, scientists found that sleep time is controlled by a subtle interplay of circadian and homeostatic oscillators, which, in accordance with their endogenous properties, allow people to spontaneously feel that it is time to go to bed or wake up with the earth cycle. i.e. sunrise. However, nocturnal artificial light changed bedtime.
Modern people no longer take into account the time of sunset and dawn in their daily activities, which has led to a large individual variability in sleep time. Depending on the constraints and demands placed on us by work, domestic and daily activities, our sleep time may not coincide with the internal circadian rhythm determined by the circadian clock. In this case, the person begins to suffer from a circadian rhythm disorder, a chronic sleep deficit associated with late going to bed or early awakening.
All this leads to a deterioration in cognitive functions — vigilance, attention, memory. Scientists believe that this can be corrected by reducing exposure to evening light, but again, many people are used to falling asleep to the TV or reading an e‑book before bed. Meanwhile, scientists, whose publication was published in the journal Clocks & Sleep, consider it a bad habit to go to bed with your phone, because it has a devastating effect on circadian rhythms and sleep quality.
When to go to bed?
When is the best time to sleep? Professor and TV presenter Elena Malysheva in one of her programs recommended going to bed at 22.00. That is, at this time the long-awaited dream should already come, which means you need to add half an hour here to fall asleep. Thus, a person should go to bed at 21.30, turning off the lights, turning off the TV and all electronic gadgets. This is ideal, and here’s why. The fact is that all the main recovery processes occur in the body from 10 pm until midnight. It is at this time that the accumulation of necessary substances, the synthesis of amino acids and hormones, tissue regeneration, etc.
According to the professor, it is simply impossible to replace this time with another, that is, to “get” the missing hours in the morning, during lunchtime, and at another time suitable for rest. And on weekends, you won’t be able to sleep for the whole week either, because sleep is not something that you can recharge for the future. How much sleep do you need? Of course, everyone has their own needs for a night’s rest. For some, even 10–12 hours for a complete recovery is not enough, but for some, 3–4 is enough, like the famous French commander Napoleon.
But most people need 8 hours of good sleep, and uninterrupted sleep, for a “quality recharge”. That is, ideally, a person should put his head on the pillow in the evening and open his eyes in the morning on an alarm clock or when he wakes up on his own. Therefore, it is necessary to try to accustom yourself to go to bed at the same time, making sure that the total duration of sleep is not less than 7–8 hours.