The best time for going to bed according to science
In the past, doctors advised going to bed at the same time to keep a regime. This, of course, affects the biological clock and makes it easier for the body to function, but now doctors do not adhere to such a strict framework. The rhythm of life of modern people is dynamic: part of the population has a flexible schedule, some work in shifts, so they simply cannot go to bed every day at the same time. You just need to correctly calculate the time of going to bed according to the general recommendations and sleep enough hours.
What are they?
The need for sleep largely depends on age: it is the biggest for newborns (up to 20-22 hours a day) and reduces slowly in old age (5-6 hours). In addition, this need, in most cases, depends on the individual characteristics of a person - adults should sleep from 7 to 10 hours a day normally.
Depending on how early people go to bed, as well as at what time they get up in the morning, they fall into three categories:
- Early birds - go to bed early and wake up early.
- Owls - stay up late and wake up late.
- People with double sleep cycle - for them, the best combination is the night sleep with a 1-2 hour long daytime nap.
The optimal time for going to bed can be calculated very simply since, for most people, the regime depends on the need to go to work or study. Suppose you need to be at work at 8. We subtract 1 hour from this time for breakfast and personal hygiene and the time for the trip to work. And then we subtract another 6-8 hours needed for sleep. It turns out that if you need to be at work at 8, you need to go to bed no later than ten-twelve o'clock in the evening. So stop overthinking, give up on a girl that broke your heart, and just fall asleep if you have to wake up early.
Effective sleep technique
Some people divide their six-hour daily sleep into 2-3 parts and sleep in several stages. For example, they rest 2 hours after work or study, and then, after a certain period of activity, they get another 4 hours of sleep.
This technique has the right to exist because the body does not have to sleep for 6-8 hours in a row, and in total, people who stick to this method gain the required number of hours to rest, which means they satisfy the needs of the nervous system. Another thing is that this technique may not be suitable for everyone. The nervous system can relax, but a person may experience a subjective feeling of lack of sleep. If a person doesn’t feel sleepy, then this may work out for them, and if there is general tiredness, then no.
Is going to bed after midnight ineffective?
Some people think it's better not to go to bed at all than to go to bed in the morning. Sleep is a very tricky question, and a person in a dream goes through several phases of fast and slow sleep. For the normal functioning of the nervous system, you must go through all these phases.
It cannot be argued that going to bed in the morning is ineffective. It is better to sleep the amount of time that you have left than not to sleep at all. But these few hours will still not be enough, and a person will feel tired during the day. But the military gets 3-4 hours of sleep during the daily guard. This is the minimum that a person should rest not to sleep at all physiologically.
Is it possible to catch up with the amount of sleep on the weekend?
If you work on day shifts without the right to sleep, then when you come home, you just need to sleep. It has long been known that in the absence of sleep for more than a day, a person can experience derealization and sleep on the go: attention focus reduces, body reactions slow down, distraction appears (you shouldn’t drive the car), headaches begin, general weakness appears. In the absence of sleep for more than three days, mental disorders begin – hallucinations, hearing noises, etc.
During sleep, the brain processes the information received during the day, and additional connections are formed in the nerve cells, which helps to remember this information for a long time (long-term memory is formed). Daytime sleep is less effective than nighttime. After a daytime sleep, one does not feel the vigor that occurs after a night's sleep; weakness in the body and headaches remain.
And how many days a person can do without sleep?
Not more than three days, but on the third day, the nervous system will be so depleted that a person can experience extreme inhibition, and the reaction to any events will become inadequate, the memory will not be able to function normally; information processing and expressing emotions can become harder.
Chronic lack of sleep can even cause somatic reactions: indigestion, tingling in the heart, headaches. In this case, you need to get enough sleep, and if the symptoms do not go away, consult a doctor.