In the summer, the best time to go to bed is around 10 PM to ensure optimal health.
We all know the importance of sleep, but how much is enough, and when should we sleep? When aiming for 7-9 hours of sleep as recommended by experts, people often determine their bedtime based on what time they need to wake up.
However, we should strive to go to bed within 2 to 3 hours after sunset “because it aligns with the body’s natural melatonin release,” explains Dr. Abhinav Singh, Medical Director of the Indiana Sleep Center (USA). Dr. Singh is also the author of Sleep to Heal: 7 Simple Steps to Sleep Better.
Therefore, according to Fortune, in spring and summer, if the sun sets at 7 PM, you should go to bed at 10 PM.
Dr. Allison Brager, a neuroscientist specializing in sleep and circadian rhythms, adds that you should go to bed before midnight. This habit optimizes the time spent sleeping.
You should sleep around 10-11 PM, not stay up past midnight. (Illustration: Mashable).
Meanwhile, Dr. Singh advises valuing the relationship between sleep and wake times. You should do the following:
- Maintain a consistent bedtime and wake-up time
- Get exposure to light, ideally sunlight in the morning
- Avoid excessive caffeine during the day, especially after 2 PM
- Avoid heavy meals, alcohol, and exercise close to bedtime
- Avoid exposure to bright light in the evening.
“Quality sleep is the foundation for optimal health. Even if your nutrition and exercise are at their best, not getting enough sleep significantly diminishes those benefits. Sleep is crucial for metabolism, the immune system, muscle recovery, brain function, and mental health. Optimal sleep can even extend lifespan,” says Dr. Singh.
However, if your sleep time does not meet the recommended levels, there is no need to worry too much because quality is more important than quantity.
American sleep expert Nancy H. Rothstein states: “A good night’s sleep is vital for a productive, effective workday. So, I understand why many people are seeking tips for better sleep. But rigid rules like ‘the 5 AM club’ or mandatory 8 hours of sleep per day can do more harm than good, making people feel as if they are failing or falling behind.”
Expert Rothstein adds: “Consistency is key for both bedtime and wake time. Our circadian rhythms work best with consistency, which optimizes health.”
Sleep is crucial for your brain.
Moreover, sleep accounts for nearly one-third of our lives, yet surprisingly, many of us pay little attention to it. Sleep is not just a way to rest after all our important tasks are completed.
Instead, it is a vital function that helps your body maintain balance, affecting everything from respiration to circulation, growth, and immune response.
Sleep is essential for your brain, with one-fifth of the body’s circulating blood sent to the brain as you fall asleep. What happens in the brain while you sleep is a powerful restorative phase, crucial for how our memory works.
19th-century psychologist Hermann Ebbinghaus demonstrated that we often forget 40% of new information within the first 20 minutes, a phenomenon known as the forgetting curve.
But this loss can be prevented through memory consolidation, the process by which information is transferred from short-term memory to more durable long-term memory. This consolidation occurs with the aid of a key part of the brain known as the hippocampus.
One of the main factors contributing to memory consolidation is good sleep. Sleep consists of four stages, with the deepest stage known as slow-wave sleep and rapid eye movement (REM) sleep. Different stages of sleep have been shown to help consolidate different types of memories.
In non-REM slow-wave sleep, declarative memory is encoded into temporary storage in the front part of the hippocampus. REM sleep, resembling brain activity while awake, is associated with procedural memory consolidation.
Based on research, going to sleep three hours after memorizing formulas and one hour after practicing skills is ideal.
Getting enough sleep will help you wake up every morning with a refreshed, healthy brain, ready to face the challenges ahead.
