A 10pm snooze supports, rather than fights, your natural circadian rhythm. It is controlled by the interaction between the pineal gland in the brain and the levels of light in our environment. Working against that can impact hormones and biology.
For starters, according to Dr. Ellen Vora, a holistic psychiatrist, going to sleep at approximately 10 pm “will prevent your body from getting 'overtired,' when you release the stress hormone cortisol and hit a second wind of energy.
The bedtime 'sweet spot' is between 10 and 10:59 p.m.
Those going to bed between 11 p.m. and midnight had a 12-percent greater risk of developing heart issues. Meanwhile, people with a bedtime earlier than 10 p.m. also had a 24-percent higher risk for heart disease than those going to bed after 10.
Going to sleep between 10pm and 11pm could result in a lower risk of developing heart disease, new research has found. The study found compared to falling asleep between 10pm and 10.59pm there was a 12% greater risk for 11pm to 11.59 pm, and a 24% increased risk for falling asleep before 10pm.
Daily rhythm helps our subconscious know when its time to slow down and get some sleep. Chaotic hours are likely to lead to sleep issues. The best hours for regenerative sleep for most people are between 10pm and 2am, so getting to bed before 10 can make a difference, although this varies between individuals.
As the sun sets each day and it gets dark outside, you should ideally be winding down to go to sleep. But bingeing that TV show or scrolling through social media keeps you up past midnight instead of hitting the hay at a decent hour. A recent study suggests that going to sleep at 10 p.m. is the optimal time.
The time you go to bed may affect your risk for heart disease. In fact, researchers say, there is a heart health sweet spot for falling asleep: from 10 to 11 p.m.
People who fall asleep between 10 and 11 p.m. may be less likely to develop heart disease than those who start their slumber earlier or later, according to a new study.
People with more severe heart failure may experience shortness of breath when they lie down. The medical term for this symptom is orthopnea (say "or-THAWP-nee-uh"). The severity of this symptom usually depends on how flat you are lying—the flatter you lie, the more you feel short of breath.
"The pre-midnight sleep seems to bring about the most powerful repair to the brain and body," she says. "It sets the body into a good rhythm thereafter. In my experience, people who go to bed before midnight tend to have better daytime routines and are more likely to eat healthy and exercise regularly."
Take the time you plan to wake up (say, 6 a.m.) and subtract the recommended 7 to 9 hours of sleep (which is around 9 to 11 p.m. the night before). This is your bedtime ballpark.
Make it a rule to go to bed no later than 11 pm, sleep until 7-8 am, and then get up to do any activity even on holidays. To sleep better on the weekend, plan active activities, trips, hikes, and walks – this will help you use up your energy and promote healthy weight loss.
What time of day is a heart attack most likely to happen? “Most heart attacks hit during the early morning hours from 4 – 10 am when blood platelets are stickier, and there is increased adrenaline released from the adrenal glands that can trigger rupture of plaques in coronary arteries,” said Dr.
Between 10pm-2am is where humans get the most beneficial hormonal secretions and recovery. Our stress glands (adrenals) rest and recharge the most between 11pm and 1am and melatonin production is highest 10pm to 2am. Regulate your circadian rhythms by going to bed at the same time each night.
Fernandes says there is an ideal number of hours your heart needs. "The sweet spot is eight hours — minimum seven, maximum nine — but the sweet spot is right at eight," says Dr. Fernandes. That means eight hours of quality sleep.
Sleep plays a very active role in removing protein pieces called beta-amyloid that can cause Alzheimer's disease when they build up in the brain. Similarly, sleeping on your left side, specifically, could help the flow of blood to your heart.
In general, though, people should aim to fall asleep a few hours after dark and wake up within the first hours of sunlight in the morning, where possible. General guidelines indicate that the average adult needs about 7–9 hours of sleep each night.
It's not always possible to go to bed early each night, but you don't need to be in bed as soon as it gets dark to get your most restful sleep. What is important is to make sure you're asleep before the clock strikes midnight. The reason you should be asleep before midnight is because your sleep quality changes.
Between the times of 10:00 pm and 2:00 am the body goes through a dramatic process of physical repair. Between roughly 2:00 am and 6:00 am the body will go through a process of psychological repair. A disrupted sleep pattern will cause the Cortisol to elevate and negatively affect the regenerative process.
Sleep and Aging
Older adults need about the same amount of sleep as all adults—7 to 9 hours each night. But, older people tend to go to sleep earlier and get up earlier than they did when they were younger. There are many reasons why older people may not get enough sleep at night.