Do not sleep at an early bedtime.
The average American goes to bed at 11:39 p.m., but one expert says we should be getting ready to shut our eyes a few hours earlier than that.
Nutritionist Kate Booker says the best quality sleep happens from 10pm onwards, which means you should be napping around that time.
“Aiming to sleep by 10 p.m. is optimal, because you spend the most time in deep sleep during the first half of the night.“, she said The mirror. “As you continue to sleep, these deep stages shorten and more time is spent in REM sleep.”
Deep sleep, also known as slow wave sleep (SWS), N3, and delta sleep – lasts approximately 20 to 40 minutes and precedes REM sleep.
Experts agree that deep sleep is critical for body restoration and growth, strengthening the immune system and cell regeneration, strengthening muscles and bones, slowing brain activity, and lowering blood pressure.
Deep sleep tends to come earlier in the night, and Booker points out that the best rest occurs between 10pm and 2am; Thus, an earlier bedtime equals higher quality shut-eye. Â
“80% of human growth hormone is produced between 10pm and 2am, this human growth hormone helps boost immunity, repair collagen, burn fat and regenerate tissues like body tissue. We want to get the most out of it for our health,” Booker said.
In addition to rejuvenation, a study recently established a link between deep sleep and Alzheimer’s prevention; The researchers found that patients who lost just 1% of their slow-wave sleep each year were 27% more likely to develop dementia than their deep sleep counterparts. Sleep quality is also linked to heart health.
Experts recommend that adults get a consistent seven to nine hours of sleep each night so they don’t find themselves in sleep debt.
Recent research suggests that hitting the weed at 1 a.m. can lower your risk of developing mental and behavioral conditions like depression and anxiety.
Additionally, calling it a night earlier at night aligns sleep cycles with the natural circadian rhythms of dark and light.
When it comes to lowering energy, experts say the amount of time it takes you to drift off into dreamland can reveal important clues about your overall health.
The amount of time it takes your body to reach a rested state is known as “sleep latency,” and while this figure is somewhat flexible, there are some parameters for optimal shut-eye.
Sleep experts agree that either extreme “falling asleep too quickly or too slowly” can cause restlessness.
To help and promote better rest, experts recommend blackout curtains and an air purifier in the bedroom, limits on screen time, and magnesium glycinate supplementation. Additional measures for those looking to improve the quantity and quality of their sleep include evening exercise and a diet rich in fruits and vegetables.
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