Khaberni - Is 10 PM the ideal time? Not necessarily. Even though a British study suggested that 10 PM might be the ideal time, Dr. Lance confirms that there isn't a single time that suits everyone. Needs vary from person to person.
The real key: consistency, not timing
The most important goal is not to sleep at a specific time, but to maintain consistency. This means:
Sleep at the same time every night.
Wake up at the same time every morning.
This consistency, even in dinner times, helps adjust your body's "internal biological clock" (circadian rhythm).
Why is consistency so important?
It regulates melatonin secretion: As the sun sets and light diminishes, your brain starts secreting the melatonin hormone, which stimulates the process of getting ready for sleep. A fixed routine strengthens this signal.
It regulates other bodily functions: Your biological clock also controls hormones, the immune system, and digestion processes. Irregularities can cause dysfunction in these systems, potentially increasing the risk of obesity and diabetes.
How many hours of sleep do you need?
Adults are advised to sleep between 7 to 9 hours every night, and what matters most is how you feel. If you sleep within this range and feel rested and energetic during the day, then that is the right duration for you personally.
5 practical tips to improve your sleep quality
Dr. Lance offers these tips to help you establish a healthy sleep routine:
Eat dinner at a consistent time: This helps regulate your biological clock. Avoid eating snacks within two hours before bedtime.
A small dose of melatonin: A quick-acting (not long-lasting) supplement can be used to help reset your internal clock initially.
Use a sleep journal: Recording your sleep patterns helps you understand them and identify potential issues.
Avoid naps: If you are having trouble sleeping at night, napping might be the cause. It reduces the "sleep drive" that accumulates throughout the day and peaks in the evening.
Reduce caffeine and alcohol in the evening: You might feel they help you sleep initially, but they negatively affect the quality of your sleep in later stages of the night.
Conclusion
Just as we establish a fixed sleep routine for children because it is beneficial for them, adults should also adopt this principle. Focusing on a regular sleep and wake routine is the most important factor for getting restful and deep sleep, more than focusing on a specific hour.
