As we know, to keep physical and mental healthy we need enough sleep per night. But many people are confused on when to go to bed, at 10 p.m.? 9.30 ? or 11? To improve sleep, we strongly recommend that you shall always go to bed at 10.10 p.m.. That is the best time to start rest for your body.
- Why 10.10 can improve your sleep?
- Proper Sleep Is The Foundation Of A Successful Day
- 4 Ways That Good Sleep Can Help You
- 5 Facts That Bad Sleep Can Negatively Affect You
- Let’s Have A Positive Bedtime to Improve Sleep
Why 10.10 can improve your sleep?
So have you ever looked at the clock when it’s 11.11? Do you believe in the meaning behind the numbers, or maybe you don’t pay attention to the clock at all. Well apparently you should, because according to a recent study, there is a perfect time to go to sleep. The 10.10 isn’t just a good luck number you’re supposed to make a wish on. According to a study by the brand forces supplements, the perfect time to go to bed is at 10.10p.m. They surveyed 1000 people and found that those with the best sleep patterns always go to bed at around 10.10 at night. Yeah, it’s a pretty specific recommendation. And maybe you’re asking why not 10 p.m. or 10.30 p.m., but there’s actually science and math behind this number.
First of, it takes people an average of 15 to 20 minutes for people to fall into a deep sleep. So going to bed by 10.10 p.m. will guarantee that you get a full 90 minutes of REM sleep before midnight.
Secondly, depending on what time you need to wake up in the morning, this will provide enough time for you to get the recommended 7 to 9 hours of sleep per night. Did you know that the right sleep patterns can have an effect on almost every other aspect of your waking life? It’s true. The same research found that 82% of people with consistent bedtimes were better at maintaining diets and exercise routines. 74% also have credit to there sleep arrangement for the fact that they’re able to maintain a healthy weight. Now let’s think about this for a second, why does good sleep matter?
Proper Sleep Is The Foundation Of A Successful Day
Well we’ll use a metaphor to explain this. Proper sleep is like building a good foundation for a house. And everything else that is built on top of that foundation is set up for success by the foundation itself. If the foundation has cracks, the walls will have cracks. If the walls aren’t strong , the roof could fall in, what about the plumbing.
A successful or unsuccessful day, actually starts the night before. If your sleep is suffering, then the remainder of your day will be built on top of that. Your mind won’t be clear, and you’re likely to make poor food choices that will affect your diet. You might skip your workout, because you’re too tired, and your work will also likely suffer. In the grand scheme of things, if the sleep issue gets out of control, it could have a huge effect on your overall health, both mentally and physically. Good sleep is just as important as a healthy diet and regular exercise. Let’s talk about some ways that good sleep can help you.
4 Ways That Good Sleep Can Help You
1. Proper sleep can help you concentrate.
There have been many studies done on how sleep affects our concentration. It has been proven time after time that sleep is important for our cognition, concentration, productivity and performance. According to a sleep study carried out by the division of sleep medicine at Harvard Medical School, being awake for 24 hours is equal to a blood alcohol level of .10, and the legal limit for alcohol in the United States is .08. Basically just one day without sleep impairs your brain to the same point, as if you were pretty heavily intoxicated with alcohol. On the contrary, good sleep has been shown to improve memory, problem solving skills, concentration and recognition.
2. Sleeping equals healing.
Getting at least eight hours of sleep, especially when you are under the weather, can improve the function of your immune system and even help a healthy person fight off common colds and viruses. According to Dr.David M Rapoport, director of the sleep medicine program at the NYU Langone Medical Center, we should think of sleep as a tune up we need each night to run smoothly the next day.
3. Proper sleep can make you a better athlete according to research from Fatigue Science.
There are five major areas where sleep has the greatest impact on athletic performance. They are improved reaction times, reduced injury rates and improved overall health, longer playing careers, better accuracy and faster sprint times, fewer mental errors.
4. Good sleepers eat less.
I don’t know why you raid the refrigerator when you can’t sleep. There is a hormone called ghrelin, that’s released during periods of sleep deficiency, and it’s responsible for stimulating our appetite, at the same time the release of leptin the hormone responsible for suppressing our appetite is cut off. Basically our body sets us up to make healthy and smart food choices when we sleep well and poor ones when we don’t .
Above we talk about so many benefits of good sleep, so what about bad sleep? how can it negatively affect us. Following are some information.
5 Facts That Bad Sleep Can Negatively Affect You
1. Poor sleep ups our risk for heart disease and strokes.
The length and quality of our sleep can have a considerable effect on our health. According to an article in the European Heart Journal co authored by Dr. Michelle Miller and professor Francesco Cappuccio from the University of Warwick, consistent loss of sleep over a long period of time can cause the body to produce chemicals that contribute and up the risk for serious diseases. These include heart disease, stroke, high blood pressure, high cholesterol, diabetes and obesity. Professor Cappuccio notes that sleeping less than six hours a night and having consistent sleep disruptions gives you a 48% greater chance of developing or dying from heart disease, and a 50% greater chance of developing or dying from a stroke. Being a night owl or an early bird at the cost of your course 7 to 9 hours of sleep is a ticking time bomb for your health.
2. A lack of sleep can affect us emotionally.
Well being sad every once in a while is part of the human experience. And some of the major mental health issues, like depression and anxiety have been strongly tied to chronic poor sleep quality. According to a study published by the National Center for Biotechnology information, 90% of patients with depression have issues with the quality of their sleep. And it’s a complex two way street, because while depression can cause sleep problems, sleep problems can also cause depression. That’s a vicious circle.
3. Lack of sleep can increase inflammation in the body.
Not only can poor sleep increase inflammation in the body, but in instances where there is already an inflammatory disease in the body. There is a tendency towards sleep disturbance, inflammation has been proven to be higher in people with poor sleep habits or those with sleep disorders and people who have diseases that increase inflammation in the body, like cancer or diabetes have noted that they have trouble sleeping. So it works both ways, no sleep increases inflammation and inflammation increases our tendency toward no sleep.
4. Poor sleep can make us socially awkward.
Social reactions and our ability to be emotional can also be affected by poor sleep. We essentially lose our ability to interact on a social level and process our emotions if we don’t get enough sleep.
5. Poor sleep can make us fat.
Please remember the foundation we talked about at the beginning of this article. Well if you are trying to lose weight, a healthy sleep pattern is just as crucial to this goal as diet and exercise. Are you guilty of not sleeping enough or maybe you are one of those people who is super precise about your bedtime, either way we all know how important sleep is for our bodies.
Let’s Have A Positive Bedtime to Improve Sleep
Now that we have established this proper bedtime. Will you be setting a goal of getting under the covers by 10:10 p.m.? Maybe you’re a night owl who doesn’t believe in the rule of seven to nine hours or maybe a light to go to bed really early, in either case, it could be an interesting change for you to try to adhere to the 10.10 rule.
They say it takes 21 days to form a habit. So why not try it for three weeks and see what happens. And while you’re at it, share this article with your friends or family who have sleep issues. You might be helping someone get out of a sleep rut. And tell us how you like the article in the comments below. Good luck.
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I always follow one trick to improve my sleep. And it’s working well. I always shoot for 7-8 hours of sleep. Don’t sleep more than that because it’ll lead to me being tired and will affect my productivity. But I need to know more details about improving my sleep. Can you please provide a few tips?