Do you ever find that sometimes when you wake up an hour or more before your alarm rings, you are still unable to get back to sleep? A possible reason for this is because you have slept less than the minimum hours of sleep recommended, which is 7. Although this might not be something to worry about when it happens occasionally, there are long-term health effects that can occur.
“A good laugh and a long sleep are the best cures in the doctor’s book.” - Irish Proverb
WHY IS A SLEEP SCHEDULE IMPORTANT?
Just getting enough sleep is not enough. What really is important, is the quality in addition to the appropriate duration of sleep to effectively deliver the necessary health benefits.
CIRCADIAN RHYTHM:
The circadian rhythm refers to your body’s internal sleep and wakefulness clock. This is determined by your neurotransmitters and helps regulate hormonal activity, body temperature fluctuations, and digestion, all of which determine when you should sleep or be awake. The circadian clock is highly responsive to exposure or lack of exposure to light. It’s most sensitive to light exposure about two hours before your typical bedtime until about one hour after your usual wake-up time.
WHEN TO WAKE UP
Your sleep schedule ideally wakes you up with natural light when your circadian rhythm is most sensitive. Try opening your curtains right as you wake up to reduce delayed sleepiness or drowsiness.
WHEN TO SLEEP
You should time your bedtime approximately eight hours from the time that you plan to wake up. That way, you’re training your body to adapt to a sleep schedule that gives you an adequate amount of sleep.
YOUR BED IS MADE FOR SLEEPING
The more you stay in bed when you're awake or doing something that is keeping you up, you are subliminally associating your bed with these activities and not a place for sleep. Therefore, if it's still nighttime and you can't fall asleep, leave your room, do something relaxing for about 20 minutes or until you feel sleepy again, and then return to bed. If it’s only an hour or two before your normal waking time, get up and start your day.
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