We’ve all been there—tempted to squeeze in just one more episode before hitting the hay. But did you know your body might be paying a steep price for that irregular sleep cycle? In this guide, a sleep expert decodes the secrets to a rejuvenating night’s sleep, from the best bedtime to the impact of late nights on your health.

When is the Best Time to Sleep?

According to Dr. Pujan Parikh, a consultant for pulmonary medicine, the ideal sleeping time varies based on your circadian rhythm. Scientifically, the window between 10 pm to midnight is considered the best time to sleep. Calculate your wake-up time, ensuring you get the recommended 7-8 hours of uninterrupted sleep for your age group.

The Toll of Sleeping Late on Your Body

Burning the midnight oil might seem harmless, but it can increase the risk of heart issues and trigger unnecessary cravings. Dr. Parikh explains how irregular sleep patterns can lead to sudden weight gain and long-term cardiovascular complications.

Foods for a Good Night’s Sleep

Discover the healing virtues of a warm glass of milk, a potent source of tryptophan. Learn to avoid caffeinated stimulants, including hidden caffeine in tea and soda. Say goodbye to snacks that spike blood sugar levels and opt for sleep-inducing choices.

What to Do If You Can’t Sleep

Facing insomnia? Don’t get discouraged. Learn to switch things up if you’re tossing and turning after 30 minutes. Explore the world of sleep apps and find the perfect solution to your nighttime restlessness.

Developing the Ideal Bedtime Routine

Dr. Parikh recommends essential measures for optimal sleep hygiene, from limiting exposure to blue light to avoiding stimulants after 6 pm. Discover the impact of consistent sleep-wake cycles and the benefits of a warm bath or daytime exercise.

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Unlock Your Best Night’s Sleep: A Science-Backed Guide to Bedtime Bliss

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