Early to bed is defined as before 11 pm and Early to rise as before 6.30 am, and the time you go to bed has little impact on your health, wisdom, and wealth.
While some of us are natural night owls, those who are more alert later at night, while others are early birds and prefer an earlier start to the day.
The most important thing is that when you do go to bed, you should get the right amount of sleep, especially the adults who need to sleep between seven to nine hours a night.
If you wake up in the early morning, then try to go to bed early the night before to fix back your sleep hours. It is best to follow a routine and go to bed at a similar time every night, as this helps you prepare mentally for sleep.
Truth or Myth? Do you know?
According to a study, there is no difference in productivity in the morning hours with people who go to the bed late and those who go to the bed early and get up early. However, the study reveals that after 10 hours of the day, night owls are actually more alert and mentally Quick.
Scientifically, YESS getting up early and sleeping early helps to balance your stress level. Not only does it balance your stress, but early risers feel more energetic, efficient, and confident to tackle all their daily challenges.
Why it is True - Early to Bed, Early to Rise
Keeps you Positive
Waking up early in the morning helps you to manage your time well and saves effort in stressing about making it to a meeting or work. Planning a night before can save you from making mistakes last minute.
Also, sleeping late can bring in negative thoughts, which can increase your stress level and anxiety.
Ignites the Chances of Success
People who sleep well at night feel fresh in the morning. It is believed that planning the day in advance motivates doing a great job at the set goals.
A morning person becomes proactive and brings in good job performance, high career success, and much more appreciation.
Sleep promotes Good Health
People nowadays are very busy and with the competition being the new normal people don’t have enough time for themselves or even to sleep.
Sleeping on time guarantees you to strengthen your immune system and perform better.
Early risers don’t stress and trip down on their work as they have a lot of time to plan and execute their work.
While on the other hand, late night sleepers wait until the last minute to complete tasks, resulting in stress and sleep deprivation.
How to get Sleep on time?
If you are a morning person and you can’t get enough sleep at night, then here are some tips that can help you to change your sleep pattern:
Take baby steps
Start getting up earlier than your usual routine. Start by waking up 15 minutes earlier for like a week, then jump to 20 minutes for the next week, and so on. Do this until you reach your goal and then fix your routine.
Create and stick to a sleep schedule
Even if you are not sleepy and you can’t sleep, make sure you hit your bed at the same routine and schedule.
For example, make your schedule and set to sleep at 9 pm daily, and even if you don’t feel sleepy the next day at 9 pm, still you to your bed at the same time. Don’t shuffle your schedule
Stay away from bright lights
Stay away from electronics like TV or mobile phones as they can stimulate your brain.
You should also avoid watching Netflix or voot, and if you don’t feel sleepy, you should always look up good books before going to bed.
Follow the circadian rhythm
Your body clock tells you exactly when to sleep and when to wake up. Since your routine depends on your schedule, and if you play around with it, just get back your schedule on track.
Set the mood
The best sleeping condition in which you can get an ideal sleep is pitch black, and the temperature should be between 60 to 67 degrees.
Avoid alcohol and eating before bed
You should avoid alcohol and just eating before bed as both of these can prevent you from getting a good night’s sleep.
Exercising daily helps you to stay fit, and this also makes you tired enough so that you straight away hit your bed and have a peaceful sleep and sound sleep.
Now, Know Some Myths and Facts about Sleep
Your Body Gets Used to Taking Less Sleep is a Myth
Lack of sleep takes the short and long term, showing that your brain and body can’t just get used to getting less sleep, and after a few nights of insufficient sleep, you are likely to feel sleepier during the day. This increases daytime drowsiness.
Sleeping less can bring in difficulties in decision-making, memory, focus, and creativity, and after some time, lack of sleep can cause severe health problems.
Many Adults Need Five or Less Hours of Sleep is a Myth
Adults should get at least 7 - 9 hours of sleep every night. However, there are very few people with a genetic mutation that allows them to sleep for shorter periods and still wake up refreshed naturally, and these individuals are the rare exception.
How Long You Sleep is All That Matters is a Myth
Sleep duration is very important, and sleep quality is another critical factor to consider, and it is closely connected with sleep disruptions. Fragmented sleep can intervene with the ability to move through sleep, and every person should be able to sleep enough hours.
It Doesn’t Matter When You Sleep As Long As You Sleep Enough Hours is a Myth.
Many studies have shown that the timing of sleep matters, and it’s best to sleep during hours of darkness. Sleeping at night helps align the body’s circadian rhythm.
Proper circadian timing is essential for sleep and overall mental health.
A Good Sleeper Doesn’t Move at Night is a Myth
Movements of the body can occur during healthy sleep. Movements during sleep can be:
- Prolonged or chronic.
- Abnormal (such as sleepwalking).
- Aggressive or violent.
- Bothersome to a bed partner.
- Causing nighttime awakenings.
Your Brain Shuts Down During Sleep is a Myth
The brain remains active during sleep and the activity changes during the night.
Shifts in brain activity during sleep are believed to be part of why sleep is critical to effective thinking, memory, and emotional processing.
Sleeping on time not only makes your day better but also helps in making you look better. When you are tired and stressed, you look unhealthy and less attractive since that reflects on your face, and this is not at all a good sign.
You should always look fresh, and your first impression is by sleeping on time and waking up early. It is way too easy to switch to a morning person, and for that, all you need is to do is keep putting in efforts to keep off-screen one hour before sleeping.
You should plan your sleep schedule and stick to the schedule. Make it a practice for your body to wake up, and you will achieve your goals really soon. And as Ben Franklin believes in, “Early to bed, and early to rise makes a man healthy, wealthy and wise.”