Many people find it very hard to get up early in the morning, and this problem can be apparently solved in one way only: by going to bed earlier. Yet, how early is enough? Try 8:45 p.m.
Even though we struggle with the alarm clock early in the morning, we seem to enjoy staying up late at night. Those who just cannot become early birds prefer the darkness on the later end of the day, and would rather sleep later in the morning.
Yet, if you have to get up early every morning, scientists claim that you should go to bed around 8:45 p.m.
It might sound upsetting, but as soon as you have children and adult responsibilities, your bedtime routine should definitely change. You are simply torturing your body by staying up late after 16 hours being awake and active.
This habit will significantly improve your life quality. According to experts:
“Going to sleep and waking up at the same time every day–even on weekends–is crucial for setting your body’s internal clock, which experts call your circadian rhythm. Staying consistent also means that the quality of your sleep will be better.”
If you have responsibilities in the evening, it would be more realistic to go to bed at 10 p.m., but if you have to get up at 5:00 a.m., be sure to be in bed by 8:45 p.m.
You can listen to some relaxing music, read a book, or do whatever signals your body to fall asleep. Avoid watching TV or looking at the cell phone or laptop, as the screen light can trigger your brain to stay awake.
Moreover, studies have found that late-bed/late-rise adolescents were 1.47 times more likely to be overweight than those who went to bed early and got up earlier. Also, they had a 2.16 times higher risk of obesity and a 2.92 times higher risk of high screen time.
According to another study:
“…No difference was observed in lymphocyte and granulocyte ratios due to the duration of the sleep. As the excessive quantity of granulocytes was not corrected through longer sleep, these findings suggest that the time when first going to sleep is more important than the total hours of sleep achieved.”
Reader’s Digest also reported:
“In a recent survey of more than 700 respondents aged 17 to 79, those who identified as early risers reported feeling happier and healthier than their night owl counterparts. Researchers say that when you skip out on the recommended seven to nine hours of sleep, exhaustion can create a wide array of negative impacts on the brain, including depression, anxiety, and other mood disorders.
Getting more sleep makes your immune system less vulnerable to viruses and bacteria too. As you snooze, your immune system releases proteins called cytokines, which can protect you from infection; without sleep, your body isn’t getting the boost it needs to fight off disease. “
“ Studies have shown that adults who habitually sleep less than six and a half hours of per night are more susceptible to type 2 diabetes, heart disease, and hypertension. Even with a healthy diet and regular gym time, an earlier bedtime can be a huge plus for your longevity.”
Yet, remember that habits are difficult to form at first, so give your body the time it needs to adapt to the new bedtime routine. After a while, you will get up energized, in a good mood, and well rested.