Tips For a Good Sleep Schedule
We all want to have the luxury of going to bed early and wake up early, refreshed and ready for a productive day ahead. Unfortunately, obligations such as work responsibilities or child care will make it difficult to follow the “early to bed, early to rise” principle. Daytime grogginess and even microsleep, or involuntary dozing during the day, can occur if you don’t get enough sleep. Inconsistent sleep schedules may make you feel out of control, so sticking to a daily sleep schedule might be just what you need. You will go to bed and wake up at the same time every day by making a few minor changes to your everyday routine. Every night, people should strive for 7–9 hours of sleep. On the other hand, preferred time for sleeping and waking hours may vary among individuals. But don’t worry because you can gain full control of your internal clock.
What is the best time to go to sleep?
It is suggested that the best time to fall asleep is between the hours of 8 p.m. and midnight. Because of our body’s normal circadian rhythm and the fact that it mimics the rising and lowering of the sun, it is said that the best sleep schedule is from 10 p.m. to 6 a.m. However, you must first determine how much sleep you need on average and then use that figure to set a bedtime.
- When it comes to bedtime, the brain and body have a window of several hours between 8 p.m. and 12 a.m. during which they can get all the NREM and REM shuteye they need to work optimally. Genetics determines your personal ideal bedtime within that window.
- If you don’t feel sleepy before 11 p.m., don’t push yourself to sleep at 9 p.m. in the hopes of feeling more rested the next day. Since some people are predisposed to being night owls, while others tend to sleep and wake up earlier.
What is the best time to wake up?
The human body and brain are designed to respond to natural cycles in the world, such as the rising and setting of the sun. In humans, these cycles aid in the regulation of sleep and wakefulness rhythms. As a result, waking up as the sun rises is an ideal condition. Making your waking time regular is one of the easiest ways to get into a healthy sleep pattern. The body would automatically adapt to the timing if you set an alarm for a certain period of the day.
Here’s a table that shows how many hours of sleep a person requires daily, based on their age:
| Age | Hours |
| 0–3 months | 14–17 |
| 4 months to 2 years | 11–16 |
| 3–5 years | 10–13 |
| 6–13 years | 9–12 |
| 14–17 years | 8–10 |
| 18–64 years | 7–9 |
| 65 years and over | 7–8 |
Sleep stages differ from individual to individual, so there is no one-size-fits-all sleep schedule that works for everyone. A person’s sleep cycle and how much sleep they need can be identified by paying attention to how they feel in the morning and remembering how many hours of sleep they got. The amount of sleep a person gets is just as important as the quality of sleep he or she gets. Sleep quality may be improved by keeping to a schedule. Stick to your regular sleeping schedule to live a happier and healthier life.
