What Time You Sleeping, Is It The Right Time?: Every hour of sleep before midnight is equivalent to two hours of sleep after midnight. That old saying was undoubtedly followed by your grandparents (and great grandparents).
“The mythology is bad because there is no pumpkin-like magic that occurs,” says Dr. Matt Walker. He is director of the University of California, Berkeley’s Sleep and Neuroimaging Lab. And, while nothing exceptional happens to you or your sleep quality at the stroke of midnight, many people wonder: When is the optimum time to go to bed?
What Time You Sleeping, Is It The Right Time?
Time Of Night Affects Sleep Organization And Quality
Walker claims that the quality of your sleep changes during the night. The time of night you sleep makes a huge difference in terms of the organization and quality of your sleep. Your sleep is made up of 90-minute cycles in which your brain switches from deep.
Also, non rapid eye movement (non-REM) asleep to REM sleep. “That 90-minute cycle is quite steady throughout the night,” Walker explains. “However, the ratio between non-REM to REM sleep fluctuates.”
He claims that non-REM sleep dominates your slumber cycles in the early hours of the night. However, as the clock approaches daylight, REM sleep takes over.
This is crucial because some studies suggests that non REM sleep is deep and much more restorative that lighter. As well as, dream infused REM sleep though Walker thinks both have substantial advantages.
What would that have to do with finding the ideal bedtime? The transition from non REM to REM sleep occurs at specific periods of the night, regardless of when you go to bed.
So, if you go to bed late say, at 3 a.m. your sleep will be lighter and more REM-heavy. And a lack of deep, restful sleep may leave you tired and foggy the next day.
That’s bad news for nightshift workers, bartenders, and others with irregular sleep-wake schedules. Also, because people can’t sleep efficiently at unusual hours of the day or night. Shift employment has been related to obesity, heart disease, an increased risk of premature death, and even reduced mental ability.
When it comes to memory and processing speed. Also, those who have worked night shifts for more than a decade. They have cognitive deficiencies that equal around 6.5 years’ worth of cognitive deterioration, according to a recent study.
One recent study indicated that even brief periods of sleep had an impact. Just one week of sleep deprivation resulted in an increase in heart rate.
In order to perform at your peak, you cannot work during the day and sleep at night. Sleeping patterns are dictated by the circadian rhythms of your brain and body. Which control everything from your energy & hunger levels to how much sleep you need.
No matter how much time and effort it takes to adjust your circadian cycles. Also, there is little room for error when it comes to bedtime. As Walker puts it, “These cycles have been set for a long time.” No matter how long they’ve been working, they’ll remain the same.
Non Shift Workers Can Perceive This
To acquire the amount of shuteye your brain and nervous system require to perform at their best, you need to get some shuteye between 8 and 12 hours before night, according to him.
To make matters more complicated, according to Dr. Allison Siebern, associate director of the Stanford University’s Insomnia & Behavioral Sleep Medicine Program. As well as your genetic make-up determines whether or not you like to go to bed earlier or later within the roughly 8-to-midnight timeframe.
It’s counterproductive for night owls like Siebern to try to get to bed early. In the same way, trying to stay up late at night can make you a “morning lark.” No matter who you are or where you lie on the spectrum of sleep patterns, the optimal time to go to bed is when you are most tired.
That implies night owls shouldn’t try to push themselves to go to bed at 9 or 10 if they aren’t feeling well enough to do so. Of course, if you have a job or a family, you may have to get up earlier in the day. You’ll be better off, she says, if you can find a method to match your sleeping pattern to your biology and get eight hours of sleep.
As you become older, your preferred bedtime will also alter, according to her and Walker. Students in their late teens and early twenties.
Also, on the other hand, may find it more pleasant to go to bed later in the evening. In the years after college, your ideal bedtime is going to rise as you become older, says Walker. Lastly, your biology dictates all of this.
The best way to figure out what works for you is to experiment with different bedtimes and track your drowsiness as a barometer. Simply rise at the same time each day, whether it’s on a weekday or a weekend.
On your days off, it’s perfectly OK to get an extra hour of sleep. If you get up at 6:30 during the week then sleep in until 10 on the weekends, your sleep patterns will be disrupted and it will be more difficult to get to sleep at night, she explains.