Source:
https://www.news9live.com/health/health-news
Humans spend a good chunk of their lives sleeping
and as per doctors, sleep is more than just a way to reset and recharge for the
next day. According to studies, 7-8 hours of sleep in a day is crucial for
physical and mental health – it can also be instrumental in keeping chronic and
acute diseases at bay, such as heart diseases and diabetes. While we have all
grown up listening to ‘early to bed, early to rise, makes you healthy, wealthy
and wise’, there are few who manage to live up to it. But the one thing that
never remains constant is the sleep time of all – but a sleep calculator has
ascertained the best time for one to go to bed.
What is the best time to go to bed?
According to research, not sleeping enough
consistently can affect one in several ways. In the short term, lack of sleep
can leave one feeling scatterbrained all day, susceptible to low energy levels,
stress, irritability, and anxiety. In the long term, being sleep deprived can
take a negative toll on several systems of the body, says the Sleep Foundation.
Studies show that it can lead to weight gain, may
weaken the immune system, and also lead to insulin resistance and diabetes. it
can also aggravate hypertension. But what is the best time to go to bed?
According to a new Sleep Calculator by Make My Blinds, one must try to figure
out the best time to go to sleep. The calculator asks on the age, gender, and
what time one usually goes to sleep.
After getting the information, they suggest that
the time to sleep should allow one to complete four to six sleep cycles. It can
also add 15 minutes off to account for the time one takes to fall asleep. As
per the calculator, experts recommend women sleep 20 minutes more than men.
How to improve sleep quality?
The calculator can also give one some personalised
tips on improved sleep based on diet, comorbidities, and daily habits. Firstly,
the calculator asks if one is vegan, vegetarian, or eats meat what time one
eats the biggest meal and what is the preferred time for workouts. Next, the
calculator asks the temperature of the room at night and the frequency of
caffeine, alcohol, and tobacco use, followed by what one does before sleeping
and what it takes to wake one up. The calculator also asks for the preferred
sleep position and how one can control light levels in the bedroom.
How to improve sleep quality?
The following tips can help one get better quality
sleep:
- Stick to a constant bedtime routine, even on weekends
- Put all devices away before going to sleep
- Keep the room dark and cool
- Avoid smoking coffee one hour before sleeping
- Avoid working out atleast 90 minutes before
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