How many hours should you Sleep?

Is there a best time to sleep? 

9PM to 5AM is the best time to sleep.

But nowadays no one could follow this because of lifestyle changes and social media impact.

There is a saying that sleeping early and waking up early is good for your health. How true is that? Is it alright to sleep late and wake up late?

You actually have an amazing biological clock ticking inside your body. It is very precise. It helps to regulate your various body functions including your sleeping time.

From 11pm to 3am, most of your blood circulation concentrates in your liver. Your liver gets larger when filled with more blood. This is an important time when your body undergoes detoxification process. Your liver neutralizes and breaks down body toxins accumulated throughout the day.

However if you don't sleep at this time, your liver cannot carry out this detoxification process smoothly.

·     If you sleep at 11pm, you have full 4 hours to detoxify your body.

·     If you sleep at 12am, you have 3 hours.

·     If you sleep at 1am, you have 2 hours.

·     And if you sleep at 2am, you only have 1 Hr to detoxify

What if you start sleeping after 3am? Unfortunately, you won't have any time to actually detoxify your body. If you continue with this sleeping pattern, these toxins will accumulate in your body over time. You know what happens next.

What if you sleep late and wake up late?

Have you tried going to bed very late at night? Did you realize you feel very tired the next day no matter how much you sleep ?

Sleeping late and waking up late is indeed very bad for your health. Besides not having enough time to detoxify your body, you will miss out other important body functions too.

No wonder people living in villages or in farms are healthier. They sleep early and wake up early as they follow their natural biological clock.

Tips for getting Good Sleep

Eating the right amount.

Too much or not enough food can and will alter your sleep quality, this is something that depends from person to person. The absolute best way to gauge this is by keeping if possible a written account of what you ate and how you slept.

Don’t look at clocks.

This might seem odd, but have you ever wanted or needed to sleep and checked on the clock to see what time it was? How did you feel afterwards? Most likely upset, stressed, or uneasy right? Well, this won’t help you get to sleep any sooner, so the best thing is to eliminate this practice all together and, if possible, eliminate clocks from your room.

Get some sun in day time.

The sun keeps our internal wake-sleep clock cycle in check, if you work indoors or don’t get enough sun, try to intentionally make some time when possible (lunch or even breaks) to get some sun. You keep your sleep cycle regular, get some natural vitamin D, and a nice tan to go along with it.

Walk barefoot.

Why the funny look in your face? We have been walking barefoot since the dawn of time, I don’t mean doing it all the time, but just taking 5-10 minutes a day when possible (and weather permitting). It helps you in more ways that you can imagine.

Turn off electronics.

It may sound weird, but unplugging the electronics around your bed (except those used for medical purposes) cuts back on EMFs (electromagnetic fields, which are released by electronics when they are plugged in). Some studies suggest the sleep disorders are cause or worsened by EMFs. You generally sleep more soundly when there is less electricity around you.

Relax

After a long day, it can be hard to relax and calm down. You’ve be “on” for hours! Try some simple techniques to relax.

Pay attention to your breath.

After you get in bed, conscious breathing can be a very successful way to relax, calm down, and clear your mind. Breath naturally and deeply. Count your inhales and exhales finding a natural number that works for you. 5, 6, or 7 are commonly good. Count the inhale (1,2, 3, 4, 5, 6, etc.), pause for 3 counts, and then count your exhale (1, 2, 3, 4, 5, 6, etc.). Match your inhales and exhales to be the same length. You can also try Darin’s 5-5-5-5 method.

When you sleep well, everything changes! Try following some of the above simple suggestions if you’re struggling with sleeping soundly. Remember, sleep is not a luxury—it is a health necessity. So use these simple tips for sleeping better to start with a better night of sleep tonight!

Understand the value of sleep; Follow it properly and lead a healthy happy living.

Dr.K.K