Find the ideal moment to rest and enjoy a night of sleep repair is a challenge that directly impacts health.
A recent study conducted by Harvard University, in collaboration with the scientific journal European Heart Journal-Digital Healthrevealed interesting information: starting to sleep between 10pm and 11pm could be the key to a revitalizing night’s sleep and reducing the risk of heart diseases.
Search results
Photo: Way Home Studio/Freepik
In researching the Harvard, more than 88 thousand individuals, aged between 45 and 79 years, were subjected to a detailed analysis of their sleep patterns. Through the use of wrist devices, their rest cycles were monitored over the course of a week.
The results highlighted a significant connection between those who fell asleep at this time and a lower likelihood of developing cardiovascular disease compared to those who went to bed earlier or later.
It has been proven that establishing a sleep pattern outside conventional times disrupts the circadian rhythm, which regulates numerous body functions.
This rhythm is intrinsically linked to the hormone melatonin, which plays a crucial role in inducing sleep. Going to bed early can result in difficulty falling asleep due to inadequate secretion of this essential hormone.
However, the search for the ideal sleep time is a personalized journey, influenced by the individual chronotype, which is shaped by factors such as biology, lifestyle and daily activities.
Experts highlight the importance of maintaining a consistent sleep routine. Following the 90/10 method approach can be a beneficial strategy, prioritizing 90% healthy sleep practices and allowing 10% flexibility for exceptional situations.
A new perspective for understanding different circadian rhythms has introduced an animal-based classification reflecting these patterns.
“Bears” are those who reach their melatonin peak between 10pm and 11pm; “wolves” have a habit of sleeping late; “Lions” are known for going to bed early and waking up early; while “dolphins” do not follow a predefined routine.
Given the diverse panorama of variables, such as age, geographic location and personal preferences, there is no single universal rule.
However, prioritizing a period of sleep between seven and nine hours, in addition to cultivating a conducive environment and adopting a regular routine, remain essential pillars for achieving a superior quality of sleep and, consequently, a better health more resistent.
