The age-old saying ‘Early to bed, early to rise, makes a man healthy, wealthy, and wise,’ has been overused to instil guilt and shame among night owls and people who like sleeping in till noon. However, these sayings and many others that promote an ‘early to rise’ mindset, never mention what exactly ‘early’ means. Is it 6 am, 5 am, or 4am? To understand this, the team of OnlyMyHealth spoke to Dr Sibasish Dey, Head of Medical Affairs, South Asia, ResMed, who shared how early is too early to wake up.
What Is Circadian Rhythm?
“Sleeping is one of the pillars of good health which ensures the body and mind are well rested before facing a new day,” began Dr Dey. “Nowadays, due to varying lifestyles, personal preferences and work commitments people sleep at a time suitable to them. Particularly in the case of shift workers, sleep schedules are decided by their work routines, making them erratic,” he added, sharing how disruptions in the sleep cycle are detrimental to health.
Also Read: The Dark Side of Night Owls: Sleeping Late Can Put You At Risk Of Early Death And Chronic Diseases
Dr Dey stated that at the centre of the ‘early-to-bed, early-to-rise’ mindset lies the circadian rhythm, or in simpler words, a natural internal clock called the circadian rhythm which is naturally aligned with the cycle of day and night. “Taking a cue from this, several functions are carried out in the body. The circadian rhythm also governs levels of sleepiness, homeostasis, and appetite,” said Dr Dey.
According to the Harvard Medical School, the circadian rhythm influences many important factors including metabolism, heart rate, blood pressure, body temperature, hormone levels, and urine production. It stated that disruptions of this rhythm and a lack of sleep have been associated with serious health problems like cancer, obesity, and depression.
The Best Time To Wake Up In The Morning
Hence, the best time to wake up is with the rising sun. “Being consistently aligned with this rhythm can promote restorative and sound sleep in the long run. Many critical functions are carried out during this sleep time which takes care of cellular repair and restoration, emotional well-being, healthy brain function, waste clearance, healthy heart, immunity and so much more,” said Dr Dey.
However, Dr Dey underscored, “Getting enough sleep is more important to enjoy a happy and successful life. That said, children should aim for 8-9 hours and adults 6-7 hours of undisturbed sleep to wake up feeling fresh and rejuvenated.”
Dr Dey concluded quality sleep is crucial to be able to put your best foot forward the following day and to ensure holistic well-being. Therefore it is apparent that what matters more than waking up early at the crack of dawn is focusing on getting the right amount of sleep every night.