You may be told to get at least 7 hours of sleep each night, but having a regular sleep schedule may be even more important than the number of hours you get each night.
A study Recent research shows that sleeping 6 hours a night on a consistent schedule is associated with a lower risk of premature death than sleeping 8 hours on an irregular schedule, including irregular sleep patterns and naps.
According to Dr. Rebecca Robbins, a sleep researcher at Harvard Medical School (USA), although most recommendations emphasize the importance of sleep duration, not all do. Focus on maintaining a regular sleep schedule.
Robbins told Verywell: “Maintaining a consistent sleep and wake schedule allows our brains to know when we want to be tired and when we need to be alert. In other words, when we maintain a consistent sleep schedule, our internal circadian rhythm becomes more efficient and we are then able to fall asleep faster and sleep better.
Circadian rhythm is a process within the body that controls the sleep-wake cycle and repeats approximately every 24 hours telling your body when it’s time to wake up and when it’s time to go to sleep .
When your sleep and wake times are inconsistent and your sleep is disrupted, your circadian rhythm will be disturbed, making it difficult for your body to know when it’s time to go to sleep and This can prolong the time it takes you to fall asleep and may prevent you from falling into a deep sleep throughout the night.
How to keep a sleep schedule “The benefits of a consistent sleep schedule are huge, but that doesn’t mean it’s easy to maintain that consistency,” Robbins said. Children are often a group with stable sleep and wake times, while adults’ sleep schedules tend to change depending on social needs to take care of family or work?
But you Some consistency can be achieved if you are intentional. Robbins recommends looking at your weekly schedule and finding the earliest time you usually have to wake up (such as for a meeting) then setting that time as your target wake-up time 7 days a week . Subtract eight hours from that and you’ll have your target bedtime.
According to this expert you can always subtract an extra hour or so and don’t forget to factor in a minimum of 15-20 minutes to fall asleep. Be sure to schedule time to relax and unwind before bed, such as turning off electronic devices and reading a book.
After all that mental math, Robbins says, Setting a gentle alarm every day for a time that helps you wind down about 30 minutes before bed Using an alarm to remind you when you should go to bed can be a great way to stay on track “.
While saying goodbye to late nights and sleeping in on weekends may seem like a daunting task, it might just be the key to improving your sleep quality. .
Robbins said: “For many years we have focused on recommendations related to sleep duration. But sleep is multidimensional and the picture of health real sleep must include the following ingredients: like just the right amount of consistent time to wake up and feel refreshed.”
What do the findings from the new study mean to you?
p>If you’re having trouble with your sleep habits, creating a consistent sleep schedule may be the best way to help you get the sleep you crave. Try determining your earliest wake-up time in any given week and plan your sleep and wake schedule accordingly.
According to Master of Psychology Nguyen Thi Huong Room M8 Institute of Mental Health, Bach Mai Hospital (Hanoi) To have a good night’s sleep, we need to note the following:
– At noon we should not sleep for more than 30 minutes.
– Create a habit of going to bed at a fixed time.
– Only use the bed for sleeping, avoid eating, working, watching TV and cell phones in bed. This helps the brain make the connection between sleep and bed.
– At night, you should not eat too much before going to bed, so eat dinner 3 hours before going to bed.
– Avoid eating a lot of fried fatty foods because it can easily lead to bloating and indigestion.
– Avoid using stimulants such as coffee, tobacco, alcohol, tea.
– Avoid blue light from TV and phones because it can disrupt sleep.
– Try to reduce stress by practicing relaxing activities before bedtime such as meditative breathing exercises.
– Regular daily exercise also helps improve sleep quality.
Patients should see a doctor if insomnia persists and affects daily life.
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