Have your parents ever told you that you need to wake up at this time? Why are you sleeping so late or waking up so late? They have right, this is the problem of majority of people, especially young generation. In this ideal world, we have made our own timings of sleeping and rising up from bed which at most times is quite unhealthy for our body. “Early to bed, early to rise” is actually a working philosophy which is meant to keep your body clock and sleep cycle in sync. Perhaps there are two aspects to sleep, the amount of sleep and the consistency of time in which you sleep. Let us know today what should be ideal time of sleeping or waking up according to our sleep schedule.
What are the Best Sleeping hours?
According to Dr. Tanu Chowdhury, Clinical Psychologist from Healthcare Clinic, Lucknow, sleeping hours are meet your pattern best at the time of biological tendencies. Sleep patterns should actually follow the sun, it has also been observed that people usually feel sleepy in as it gets dawn. The exact scenario is with the time that you wake up, when the sun rises in the morning around 5’o clock, then it could be the best time to wake up from sleep. Best sleeping hours also depend on the season and consideration of amount of sleep per night.
How Circadian rhythm works?
Those who do not know, circadian rhythm is the brain’s natural sleep and wake up cycle. Yes, this is true, there is an internal clock that regulates all the functions and natural functions and alertness in the body. Everyone experiences some kind of natural dips and increased wakefulness during certain hours of the day, and that determines your natural circadian rhythm.
In majority of cases, people are sleepiest at two points in the 24-hour period. One is between 1pm and 30pm in the afternoon and then between 2am and 4am in night. The better quality of sleep you get in the night is directly linked to reduced amount of sleepiness in the day. Circadian rhythm also dictates the natural bedtime and morning wake up schedules. Once you get used to this timing, then you can adapt to the natural body clock and see improvement in your health and efficiency.
Work schedules do hamper and obstruct the natural body clock and sleep cycle. It might also cause circadian rhythm to become off balanced. Working in irregular shifts and going to bed at odd hours might cause sleepiness in the day and cause certain number of problems.
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How much sleep do you need in a day?
According to your age and schedule, the amount of sleep differs. Usually, children need more sleeping hours for their recovery and good health as compared to adults. Here is what you should know-
- 0-3 months- You need 14-17 hours of sleep
- 4-12 months- 12-16 hours of sleep
- 1-2 Year- 11-14 hours of sleep
- 3-5 years- 10-13 hours of sleep
- 9-12 years- same 9-12 hours of sleep
- 13-18 years- 8-10 hours of sleep
- 18-60 years- At least you need 7 hours of sleep
What can be the side-effects getting enough sleep?
Yes, there are number of side-effects that go along with not getting adequate amount of sleep for your body. Getting enough sleep or a regular basis reduces the chances of health adversities to a minimal level. You might even become prone to situations such as accidents, irritability and forgetfulness if you do not get adequate amount of sleep.
- Becoming sick quite often
- Risk of diabetes
- High blood pressure
- Increased risk of heart diseases
Can too much sleep also cause health problems?
Yes, it does. If you sleep without any reason, more than you usually should, then it does cause a number of health issues. More than 9 hours of sleep for adults over the age of 18 years can be harmful for them. It might cause consequences such as-
- Cardiovascular issues
- Sleep apnea
- Risk of thyroid disorders
- Parkinson’s disease
However, these attributes and health consequences do not affect you if you are sleeping some extra hours for just a day or two. That is quite normal, but sleeping for excessive hours regularly and at odd hours can cause these conditions to occur.
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