1 hour agoAuthor: Gaurav Tiwari
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“Early to Bed and Early to Rise, Makes a Man Healthy, Wealthy and Wise.” (Sleeping early at night and waking up early in the morning makes a person healthy, prosperous and intelligent.) You must have also heard this statement by the great American writer and scientist Benjamin Franklin. Benjamin is also called the Founding Father of the United States of America.
However, the right time to sleep early and wake up early has always been in dispute. Despite this, the time from 8 pm to 4 am is considered best for sleep. Most of the successful people in the world sleep at 8 o’clock in the night and wake up at 4 in the morning.
It is also perfect according to our body’s internal natural clock i.e. circadian rhythm. With the help of this clock the body decides when to sleep and when to wake up. This clock also reminds which work has to be done at which time.
This routine leads to good sleep. Physical and mental health improves. Get more time to work during the day than others.
so ‘medical certificate‘Today we will know what are the benefits of sleeping at 8 o’clock in the night and waking up at 4 in the morning. You will also learn that-
- What will be the benefits of following this routine?
- What should be done to maintain it?
Follow the natural clock
There are some fixed rules of nature. During the day, when the sun rises, all work has to be done in the light. Night time is for sleeping when it gets dark after the sun sets. If all the work is done according to this natural rule, then positive results are obtained and health also remains good.
The natural clock of our body also follows this law of nature. According to this, sleeping every night from 8 pm to 4 am improves sleep quality and improves health.
There will be many benefits of sleeping from 8 to 4 pm every day.
Pulmonologist Dr. Animesh Arya says that if a person is sleeping from 8 pm to 4 am every day, then he will see very positive changes in his life and health. This increases memory power and improves concentration. What are its other benefits, see in the graphic:
Let us understand some points given in the graphic in detail.
Sleep quality improves
If the sleeping time is according to the natural light-darkness cycle, then more deep and comfortable sleep occurs. By sleeping early, our body remains in Rapid Eye Movement (REM) sleep for a longer period of time. Rapid eye movement is the last stage of sleep. Since our body repairs itself internally during sleep, this stage of sleep is very important for physical and mental recovery.
Energy level improves
By sleeping early and waking up early, we feel energetic throughout the day. Actually, the body gets enough time to repair itself during sleep. Therefore, it works with more focus and alertness the next day.
Improves hormonal regulation
Melatonin, a hormone necessary for sleep, increases in the evening. Therefore one can fall asleep easily in the evening. As this hormone increases at night, our sleep becomes deeper. Apart from this, it also helps in cortisol regulation, due to which we feel more attentive and refreshed in the morning.
Metabolism improves
Sleeping early also improves the metabolic system. This prevents hunger at night and digestion also becomes easier. By eating and sleeping early in the evening, the body digests food better and also utilizes the nutrients present in it in a better way.
Some common questions and answers related to sleeping and waking up early
Question: What effect does eating dinner early have on sleep and health?
answer: Dr. Animesh Arya says that eating dinner early gives the body enough time to digest the food before sleeping. This does not cause problems like discomfort, acid reflux or indigestion during sleep. Eating late at night can cause sleep disturbances.
If you have food 2 hours before sleeping, then the blood sugar level remains under control before going to bed. This reduces the risk of waking up at night.
Due to this, the body does not have to worry about digesting food while sleeping. Its advantage is that the body is able to concentrate its entire attention on cellular repairing and hormonal regulation.
Question: Why are we asked to stay away from mobile and laptop before sleeping?
answer: The light emanating from mobile, laptop or TV does not allow the body to produce melatonin, the hormone necessary for sleep. This may cause disturbance in sleep. If you are using mobile or laptop till late night then you cannot sleep even after going to bed.
Question: Due to which reasons can sleep quality be affected?
answer: Sleep can be disturbed due to stress, depression, weakness, vitamin D deficiency, poor lifestyle and ultra processed food. Sleep quality is also affected by the habit of drinking alcohol and smoking.
Question: What can we do for good sleep?
answer: For good sleep it is important to have a correct daily routine. If it is wrong then necessary changes should be made in it. First of all, a time for sleeping and waking up should be decided. The time from 8 pm to 4 am is the best time for sleep. Apart from this, there are some important things which should be followed-
- Minimize use of electric gadgets.
- Take a walk in the open air for some time in the morning and evening.
- Talk to friends, share your thoughts.
- Do some light exercise every day.
- Stay away from alcohol, cigarettes and all kinds of drugs.
- Do not drink too much tea or coffee during the day.
- Do not light bright bulbs in the house after sunset.
- If you are going to sleep at 8 o’clock then have dinner at 6 o’clock only.
- Do not use mobile and laptop after dinner.
Question: How to make sleep a part of daily routine from 8 pm to 4 am?
answer: No work is done suddenly in a day. If you want to sleep at 8 pm every night, then for a few days you will have to go to bed at 7:30 pm only. As soon as you follow this schedule for a few days, your body will align itself with this time. Our internal natural clock will also save this time for sleeping. Then you will start falling asleep before 8 o’clock every day.
Our body understands sign language. For this, you can listen to music for some time every day before sleeping. After a few days, as soon as you listen to music in the evening, your body will understand that it is time to sleep and you will start falling asleep.
………………….. Also read these news related to Sehatnama Sehatnama – The body repairs itself internally during sleep: The family of good bacteria in the stomach increases, the body fights diseases, the mind remains happy.
According to a study by Local Circles, there are 55% people in India who are not getting healthy sleep. These people either are unable to sleep deeply or are able to sleep less than 6 hours. 2.5 crore people in the country are suffering from sleep apnea. Read the full news…
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