“When you first wake up in the morning, your drive to fall asleep should be at its absolute lowest and it slowly climbs throughout the day,” Dr.
This doesn’t mean naps are bad, but if you’re having trouble falling asleep at night, then this might be the culprit. Lance says keeping track of your sleep can help you and your doctor determine patterns and if you’re getting enough sleep.
“It’s just a little pow - just what your brain is supposed to be doing as the sun goes down to help reset that clock,” she says. Use instant-release supplements as opposed to one that’s extended release, which dissolves slowly. And avoid eating any snacks two hours before bed. Picking a time and then trying to stick with it can help reset your sleep-wake cycle. Aim to eat dinner at the same time every night.If you’re having trouble going to sleep at the same time every night, Dr. “If you don’t get enough REM sleep, you may start having problems with memory, mood and concentration.” Sleep tips “REM sleep is when your brain catches up on its rest,” says Dr. Each cycle contains four individual stages: three that form non-rapid eye movement (NREM) sleep and one rapid eye movement (REM) sleep. In an ideal night, one would cycle through the various stages of sleep five to six times. “If you’re somewhere within that range, and you feel good during the day, that’s the most important factor,” she says. So, 7-1/2 hours might work for you while your partner may need 9 hours. Lance suggests finding the total amount of sleep that works for you. It’s recommended that adults get between 7 and 9 hours of sleep per night. to eat dinner, then who knows when you’re going to go to sleep because your circadian rhythm is off.”Īnd having an inconsistent sleep cycle can lead to an increased risk for obesity and diabetes. “If another schedule is off track, you get your body’s clocks all misaligned,” says Dr. We also have these internal clocks for our hormones, immune system and digestion. It’s that tiny little burst of melatonin that triggers other neurochemicals to start the process to get you ready to go to sleep in a few hours.” “And it triggers a secretion of melatonin. “As the sun goes down, your brain perceives through the lack of light that it’s time to go to sleep,” explains Dr. Why? It has to do with our circadian rhythm, an internal clock that’s inside of your body that regulates sleep. All that consistency helps us function better. Even eating dinner at the same time every day can help you fall asleep. That means going to sleep at the same time every night (even if it’s 10 p.m.) and waking up at the same time every morning. Lance says consistency should be your goal. Instead of focusing on the digits on your alarm clock, Dr. may be ideal for some, it won’t work well for others. “It has to do with what your personal need is and everyone has a different need.” “There’s not a magic number that someone has to adhere to,” she says. The study, which was conducted in the United Kingdom, used data from 88,000 adults to determine that 10 p.m. We ask sleep disorders expert Colleen Lance, MD, who discusses if timing matters and offers tips for getting better sleep. PolicyĪ recent study suggests that going to sleep at 10 p.m. We do not endorse non-Cleveland Clinic products or services.
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