2023-12-02 22:13:45
Various research has long shown that those who sleep between six and eight hours a day are less likely to develop a number of diseases and even live longer.
But there is one circumstance that is as important or more important than hours of sleep: recent research suggests that maintaining a consistent sleep routine could be more beneficial than spending more time sleeping.
Chris Winter, neurologist, sleep expert and podcast host Sleep Unpluggedhe said to Daily Mail which recommends going to bed and waking up at the same time every morning.
“In general, sleep schedules are important because our bodies function better when they are able to anticipate what is coming instead of simply reacting to it,” she said.
“Your body anticipates that rest will happen at a certain time. So if that’s always on the go, a lot of the things that happen as a result of sleep don’t happen or aren’t as effective, because your brain isn’t completely sure when it will come. “, Add.
A study published last month in The Journal of Sleep found that maintaining a regular sleep routine reduced the risk of premature death by 20%.
The researchers also noted that while the amount of time spent sleeping was important, shorter, more regular sleep was associated with a lower risk of premature death than longer sleep with inconsistent bedtimes.
Shift work
Dr. Winter uses the example of some shift workers who regularly alternate day and night shifts, causing them to go to bed at inconsistent times.
However, people who constantly work night shifts will have a lower risk of health problems, since their sleep routine is regular.
Throughout the day, the body produces hormones such as cortisol, which regulates stress, and serotonin, which controls mood. In a healthy person, cortisol levels peak around 8:00 a.m., waking us up, and fall to their lowest level at 3:00 a.m. the next day, before peaking again. its maximum five hours later.
Ideally, this 8:00 peak will be triggered by exposure to sunlight, if not by an alarm. When you do, your adrenal glands and brain will start pumping adrenaline.
After midday, cortisol levels begin to steadily decline. The metabolism slows down and fatigue appears. Gradually, serotonin is converted into melatonin, which induces drowsiness.
Because sleep is always changing for shift workers, their bodies cannot properly regulate hormone production, resulting in poor sleep, difficulty concentrating, lack of energy, and low mood.
The Sleep Foundation recommends winding down at the same time every night with a book, music, or a warm bath to get your body used to a consistent routine.
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