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We all know the importance of sleep, but how much is enough, and when should we sleep, this has always been something that everyone wants to know.
Most of us should aspire to go to sleep within two to three hours after sunset ‘as it aligns with our natural release of melatonin’, said Dr. Abhinav Singh, medical director, of Indiana Sleep Center, expert at SleepFoundation.org, and co-author of Sleep to Heal: 7 Simple Steps to Better Sleep.
It’s essential to go to sleep before midnight, added Dr. Allison Brager, a neurobiologist with expertise in sleep and circadian rhythms, as this ‘optimizes time spent in restorative non-REM [rapid eye movement] sleep’.
Singh also recommended treating bedtime and wake times as a ‘joint rhythm’, being sure to take special care of the transitions from wake to sleep as well. To this, it’s recommended that you do the following:
- Keep a regular bedtime and wake time
- Get light exposure, ideally sunlight, during the morning
- Avoid large doses of caffeine throughout the day, but especially after 2 p.m.
- Avoid large meals, alcohol, and exercise close to bedtime
- Avoid bright light exposure in the evening
Quality sleep is the foundation on which optimal health is built. It is important for metabolic health, immune health, muscle repair, optimal brain function, and mental health. Optimal sleep not only adds years to your life but life to your years.
