“Early to Bed and Early to Rise, makes a man healthy, wealthy and sensible.” (Sleeping early at night and waking up early in the morning becomes healthy, rich and intelligent.) This statement may have been heard by the great American author and scientist Benjamin Franklin. Benjamin is also called the founding father of the United States of America (USA).
However, the right time to sleep and early waking up has always been in dispute. Nevertheless, it is considered the best for sleep from 8pm to 4pm. Most successful people in the world sleep at 8 pm and wake up at 4am.
It is also perfect according to our body's interior natural watch ie circadian rhythm. With this clock, the body determines when to sleep and when to wake up. This watch also reminds me at what time to do.
This routine causes good sleep. Improves physical and mental health. Get more time than others to work during the day.
So, today ' In health We will know what the benefits of sleeping at 8 pm and waking up at 4am. You will also learn that-
- What will benefit from following this routine?
- What should be done to maintain it?
Follow the natural watch There are certain rules of nature. During the day, when the sun rises, all the work has to be done in light. It is a night time to sleep when it is dark after sunset. If all the work is done according to this natural rule, then there is a positive result and health is good.
Our body's natural watch also adheres to this rule of nature. Accordingly, sleeping from 8pm to 4pm every night improves sleep quality and improves health.
There will be many benefits to sleeping from 8 to 4 pm every day Pulmonologist Dr. Animesh Arya says that if a person sleeps from 8pm to 4pm every night, he will see very positive changes in his life and health. It increases memory power and increases concentration. What are its other benefits, look in the graphic:
Let's understand some of the issues given in the graphic.
Improves the quality of sleep If the sleeping period is according to the natural light-turning cycle, then a deeper and comfortable sleep. Sleeping early, our body stays sleepy for a long time Rapid Eye Movement (Rem). The rapid pace of the eye is the last phase of sleep. Since our body repairs itself internally during sleep, this phase of sleep is very important for physical and mental recovery.
Improves Energy Level We feel energetic throughout the day by sleeping early and waking up early. In fact, during sleep, the body has enough time to improve itself. Therefore, it works with more attention and alertness the next day.
Improves hormonal regulation Melatonin, the hormone needed for sleep, grows in the evening. So in the evening can be easily sleepy. Growing this hormone at night makes our sleep thicker. In addition, it also helps in the regulation of cortisol, which makes us feel more attentive and refreshed in the morning.
Improves metabolism Sleeping early also improves the metabolic system. This does not feel hungry at night and also facilitates digestion. Getting up early in the evening and sleeping, the body digests the food well and also uses the nutrients contained in it.
Some common questions and answers regarding sleeping and waking up early
Question: What effect does it affect sleep and health by eating a dinner early? Answer: Dr. Animesh Arya says that eating a dinner early gives the body enough time to digest food before going to bed. It does not cause problems such as harassment, acid reflux or indigestion during sleep. Eating late at night can cause sleep disturbances.
If you eat 2 hours before bedtime, the blood sugar levels remain under control before going to bed. This reduces the risk of waking up at night.
Because of this, the body is not worried about digestion while sleeping. Its advantage is that the body is able to focus its full focus on cellular repair and hormonal regulation.
Question: Why is it said to stay away from mobile and laptop before going to bed? Answer: Mobile, laptop, or light from TV does not allow the body to produce hormone melatonin needed for sleep. It can cause sleep disturbances. If you use a mobile or laptop till late at night, you cannot sleep even after you go to bed.
Question: For what reason can the quality of sleep be affected? Answer: Stress, depression, weakness, vitamin D deficiency, poor lifestyle and ultra -processed food can cause sleep disturbances. Alcohol and smoking habits also affect the quality of sleep.
Question: What can we do for a good sleep? Answer: There is a need to have the right routine for good sleep. If it is wrong, the necessary changes should be made. First, the time to bed and waking up should be fixed. It is best for sleep from 8pm to 4pm. In addition, there are some important things that should be followed-
- Reduce the use of electric gadgets.
- Take some time in the open air in the morning and evening.
- Talk to friends, share your thoughts.
- Exercise a little light daily.
- Avoid alcohol, cigarettes and all kinds of drugs.
- Do not drink too much tea or coffee during the day.
- Do not light a bright bulb in the house after sunset.
- If you go to bed at 8pm, have dinner only at 6pm.
- Do not use mobile and laptop after dinner.
Question: How to make the sleeping part of the daily routine from 8pm to 4pm? Answer: No work is suddenly done in one day. If you want to sleep at 8 pm every night you have to sleep at 7:30 pm for a few days. As soon as you follow this schedule for a few days, your body will align with this time. Our interior natural watch will also save this time to bed. Then you will fall asleep before 8pm.
Our body understands the symbolic language. This is why you can listen to music for some time before going to bed every day. After a few days, as you listen to music in the evening, your body will understand that now is a bed and you will start to sleep.
Image Credit: (Divya-Bhaskar): Images/graphics belong to (Divya-Bhaskar).
