Don’t sleep on an early bedtime.
The average American goes to bed at 11.39 p.m., but one expert says we should be preparing for shut eye hours earlier than that.
Nutritionist Kate Booker says the best quality sleep occurs from 10 p.m. onwards, meaning you should already be snoozing by that time.
“Aiming to get 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 told The Mirror. “As you continue sleeping, these deep stages get shorter, and more time gets spent in REM sleep instead.”
Deep sleep, also known as slow-wave sleep (SWS), N3, and delta sleep — lasts roughly 20 to 40 minutes and precedes REM sleep.
Experts agree that deep sleep is critical to the body’s restoration and growth, bolstering the immune system and cell regeneration, strengthening muscles and bones, slowing brain activity, and reducing blood pressure.
Deep sleep tends to come earlier at night and Booker imparts that the best rest happens between 10 pm and 2 am; thus, an earlier bedtime equals higher-quality shut eye.
“80% of human growth hormone is produced between the hours of 10 p.m. and 2 a.m., this human growth hormone helps to enhance immunity, repair collagen, burn fat and regenerate tissues like body tissue. We want to make the most of this for our health,” Booker stated.
In addition to rejuvenation, a study recently established a link between deep sleep and Alzheimer’s prevention; 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-sleeping cohorts. Sleep quality is also linked to heart health.
Experts recommend adults consistently get seven to nine hours of sleep every night so they don’t find themselves in sleep debt.
Recent research suggests hitting the hay by 1 a.m. can lower your risk of developing mental and behavioral conditions such as depression and anxiety.
Additionally, calling it a night earlier in the night aligns sleep cycles with the natural circadian rhythms of dark and light.
When it comes to powering down, experts say the amount of time it takes you to drift to dreamland can reveal important clues about your overall health.
The amount of time it takes your body to achieve a restful state is known as “sleep latency,” and while that figure is somewhat flexible, there are some parameters for optimal shutdown for shuteye.
Sleep experts agree that either extreme — falling asleep too fast or too slow — can cause concern.
To aid and abet better rest, experts recommend blackout curtains and an air purifier in the bedroom, screen-time limits 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 veggies.
