Naturally recurring altered consciousness of mind and body is known as sleeping. Dozing is composed of a series cycles of 90-minute during which brain moves from deep, non-rapid eye movement (non-REM) sleep to REM sleep. This cycle is generally stable throughout the night. However, ratio of non-REM to REM sleep changes. Head of the Sleep and Neuroimaging Lab at the University of California, Berkeley, Dr. Matt Walker explains that “non-REM sleep tends to dominate slumber cycles in the early part of the night. But as clock creeps toward daybreak, REM sleep muscles in.” That can be considered significant, because as per some researches non-REM sleep is deeper and more restorative than lighter, dream-infused REM sleep, however, both offer important benefits.
We have window of several hours between 8 pm till 12 am, during this our brain has the chance to get all REM and non-REM cycles.
Dr. Matt Walker further explains that the regardless of when one goes to bed, shift from non-REM to REM sleep happens at certain times of the night. Therefore if someone hit the bed very late, for example 3 AM-sleep will certainly tilt toward REM-heavy sleep. Reduction in deep, restorative sleep may leave you groggy, tired, and blunt-minded the next day. Negative thoughts easily enter a tired and groggy mind.
One study shows, people had lower scores on standardized tests of memory and processing speed had an experience working at night. People who had a decade or more of shift work or going to sleep late in the night experience had such pronounced cognitive deficits that were equivalent to about 6.5 years of cognitive decline.
It’s not a good idea that to learn to work at night and sleep during the day. Body’s circadian rhythms that regulate everything from sleeping patterns to energy levels through thyroid hormone, digestion, movement of bowels, and hunger levels tells brain the time to go to sleep as per day pattern. It’s considered to be not natural to reset or reschedule circadian rhythms when it comes to bedtime.
Duration of sleep:
As per National Sleep Foundation recommendation adults should get the following amount of sleep:
- Adults — 7.5 to 9 hours daily.
- Older Adults 65+ — 7 to 8 hours daily.
Shortened sleep has many effects, people who slept for five hours a night for just a week
had a higher heart rate during the day as per one of the recent study.
As per study from Paul Kelley and Oxford University, ideal wakeup time when we are in our
20s is 9:30 a.m.; in our 30s is 8 a.m.; in our 40s is 7:30 a.m.; in our 50s is 7 a.m.; and in 60s 6:30 a.m.
As per one of the traditional medicines, from 11pm to 3am most of your blood circulation
concentrates in your liver that helps in detoxification process. Liver then neutralizes and breaks
down body toxins accumulated throughout the day. Therefore sleeping at this for the smooth
process to be carried becomes very important. It is believed that:
- Going to sleep at 11pm, have full 4 hours to detoxify your body.
- Going to sleep at 12am, you have 3 hours.
- Going to sleep at 1am, you have 2 hours.
- And going to sleep at 2am, you only have 1 hour to detoxify.
It has been researched that sleeping late and/or less than 7.5 hours of sleep daily can lead to chronic
health problems like high blood pressure, heart disease, impaired brain activity, depression, memory
problems, cognitive dysfunction, weight gain, impact on child bearing, hallucinations, thyroid
disorder, and type 2 diabetes.
Dr. Matt Walker says that it is very paramount for everyone specifically students, child
bearing females, and 60+ aged adults to understand the ideal sleep time and duration for living a
healthy and prosperous life, he further adds that people suffering from different medical condition
ranging from fever, pregnancy, endocrinal disorder specially the thyroid disorder, and cardio
disorder etc. to heed to the advice and take care of their sleeping time and duration to avoid any
further deterioration and recover quickly.