Sleep is essential for our well-being as it allows our bodies to recover and recharge. Scientists believe that the timing of when we go to sleep and wake up can significantly impact the quality of our sleep.
A good night’s sleep has positive effects on our health, particularly our mental and cardiovascular well-being. Experts suggest that going to bed between 10 PM and 11 PM is ideal for achieving optimal sleep quality. The recommended wake-up time is around 7 AM the following day. However, some people may need to go to bed earlier or later, as long as they get the recommended 7-9 hours of sleep. Most individuals should work backward from their desired wake-up time and aim for a bedtime that allows for this sleep duration.
Why 10 PM is the Best Bedtime
Research indicates that sleeping at 10 PM boosts cardiovascular health and hormone balance, leading to improved academic performance and a stronger immune system.
Additionally, maintaining a 10 PM bedtime contributes to long-term health. In contrast, going to bed after 11 PM increases the risk of insomnia, depression, and heart disease.
Sleeping at 10 PM is Considered Optimal
According to a study published in the European Heart Journal, sleeping between 10 PM and 11 PM can reduce the risk of heart disease and circulation-related issues, including high blood pressure, stroke, and vascular dementia.
Dr. Pujan Parikh, a sleep specialist at Sir H N Reliance Foundation Hospital in Mumbai, India, states that the ideal sleep time varies depending on an individual’s body clock. He notes that scientifically, researchers have observed that the period between 10 PM and 11 PM is the best window for falling asleep.
Dr. Parikh recommends calculating your ideal sleep time by determining what time you need to wake up the next day and ensuring you get the minimum required sleep of 7-8 hours.
Benefits of Sleeping at 10 PM
- Ensures a full night’s rest, allowing for 8-9 hours of sleep.
- Reduces the risk of heart disease and high blood pressure.
- Lowers the chances of developing diabetes.
- Helps maintain hormone balance.
- Improves academic performance.
- Boosts the immune system.
It’s important to maintain a consistent sleep and wake schedule, aiming for the same bedtime each night.
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