There is no shortage of medical advice on the importance of sleep. Doctors say that adults who sleep for between 7 and 9 hours every day enjoy better moods, improved immune, enhanced cognitive functioning, and proper performance. While you sleep, the body is processing information, boosting the immune system, and producing growth hormones.
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The latest research shows that it is not just the number of hours but also the quality of sleep produces that matters. The quality of sleep revolves around whether sleep happens on a consistent or inconsistent routine. A consistent sleep schedule involves having a fixed time to go to bed and wake up. As you strive to sleep for the recommended hours, try to get quality sleep. Below is a list of some of the benefits of a consistent sleep schedule.
Maintaining the body’s circadian rhythm is possibly the most significant benefit of a consistent sleep schedule. It refers to a body's internal sleeping and wake-up clock. Neurotransmitters maintain the circadian rhythm it regulates important functions including hormonal activity, digestion, and temperature. The exposure or lack of exposure to light triggers the circadian rhythm. When waking up, the body releases the hormone cortisol to increase the body’s energy.
As the day progresses, it lowers the release of cortisol and increases the production of the hormone melatonin that regulates sleep. This pattern makes it impossible to sleep on demand. However, maintaining a consistent sleep schedule can ensure that you can get sufficient sleep at the appropriate time. In contrast, if you interrupt the cycle you will force the body to defy its biological operation.
A consistent sleep schedule makes it easy for you to sleep. It is easy to maintain a good sleep pattern during childhood because of parental regulation. However, many people develop poor sleeping habits when they start living independently and life gets busy. A majority of the adults in the world suffer from sleep problems including irregular sleeping schedules and lack of sufficient sleep. When you maintain a consistent sleep schedule it will become easy to sleep because the body will remember when it is time for bed. Although you might struggle to establish a consistent sleep schedule, the body will eventually adjust and you will find it easy to sleep every day.
Following a consistent sleep schedule will help prevent sleep disorders such as insomnia which refers to the inability to sleep and hypersomnia which makes you sleepy during the day. A healthy sleeping pattern is also a useful way to prevent disruptions such as sleepwalking, talking, paralysis, and sleep-related eating disorders. As you seek to maintain a healthy lifestyle make sure to include a consistent sleep schedule in your life. Addressing such disorders will improve your overall health and make it possible to chase your goals.
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A consistent sleep schedule enhances cognitive function. Current medical evidence shows that brain elements that are active during the day are strengthened at night. A healthy sleep schedule allows the brain to process and store memories more effectively. In turn, a person who maintains a consistent sleep schedule can remember previous incidents easily. Sleep also plays a vital function in neural development. In this way, sleep becomes an excellent way to improve memory, concentration, performance, productivity, and overall cognitive function. If you are struggling with memory, changing your sleep schedule is a good start.
A consistent sleep schedule will also improve your moods and lower your stress levels. Because a regular sleeping pattern makes it easy for you to sleep, you will wake up refreshed and recharged to begin the day. A positive start to a day is likely to translate to a positive mood as you handle your responsibilities. Increased energy from sufficient sleep will also improve your ability to handle stressful personal and professional responsibilities. Try to dissociate yourself from your job so that stress does not interrupt your sleeping schedule. Instead, read a book or perform a light exercise to lessen stress to sleep properly.
Preventing the risk of obesity is another benefit of a consistent sleep schedule. There is evidence that people who sleep for shorter durations gain weight faster than those who sleep for longer durations. Usually, people who do not stick to regular sleep patterns are likely to consume more calories throughout the day especially if they are active. The risk of obesity also increases with short sleeping times because the body lacks enough time to digest and distribute food. If you are trying to lose weight or maintain healthy weight you should include a consistent sleep schedule in your daily routine.
It might take a lot of time to improve your sleep patterns. However, you can develop a consistent sleep schedule by following simple yet effective habits. Start by tracking your sleep patterns for two weeks to know whether you have sleeping difficulties. It is also important to practice sleep hygiene by establishing a regular sleep routine so that the body knows when it is time to sleep. Try to go to bed at the same time every day and avoid distractions such as television or social media use for two hours before going to bed.
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Having a pleasant place to sleep is another hack for quality sleep. You can make your bedroom pleasant by getting a comfortable bed, mattress, and pillows. Also, make sure that your house is clean, safe, and good-smelling. Excessive worrying often makes it difficult for one to fall asleep easily. Therefore, it is important to practice relaxation before and after getting in bed. Learning how to relax is a skill that takes time and energy to perfect.
Exercises that teach relaxation including swimming, yoga, and running/yoga are good ways to practice relaxation. Set aside a few minutes to practice one of the exercises during the day. Overall, a consistent sleep schedule is a key pillar of health. Although your personal and professional life might disrupt your sleep pattern, the physical, emotional, and mental benefits of a consistent sleep schedule are worth it.