We’ve all been there: you’ve been in bed for hours and the clock is steadily creeping to the witching hour but it seems all too easy to put off sleep for a little while longer while you finish the sitcom you’re binge-watching. While Cinderella’s penalty for staying out past midnight resulted in a pumpkin carriage, your body could be paying a much higher toll for an irregular sleep cycle. Ahead, a sleep expert decodes the best time to sleep at night and what happens when your sleep cycle is compromised.
When is the best time to sleep at night?
When it comes to the best time to lay your head on the pillow at night, there is no one size that fits all. According to Dr Pujan Parikh, consultant for pulmonary medicine at HN Reliance Foundation Hospital in Mumbai, the ideal sleeping time varies as per your circadian rhythm—or your body’s internal sleep-wake clock. “Scientifically, it has been observed that the window of time between 10pm to midnight is the best time to sleep,” he says. The easiest way to devise the ideal time to put yourself to bed is to calculate the time you need to wake up in the morning without compromising the minimum sleep required for your age group—most adults are recommended to clock in 7-8 hours of uninterrupted sleep.
What does sleeping late do to your body?
While it might seem tempting to hit play on just one more episode, sleeping late or following an irregular sleep pattern can increase the risk of myocardial infarction (colloquially known as heart attack). “Not going to bed at an adequate time after dinner can also usher in unnecessary cravings due to the increased production of the appetite-enhancing ghrelin, commonly dubbed as the hunger hormone. In the short term, this could translate into sudden weight gain and in the long run, it could pose serious complications for your cardiovascular health,” he explains.
Foods to try—and which ones to avoid—for a good night’s sleep
If you find yourself tossing and turning at night before dozing off into a fitful slumber, it might be a good idea to raid your pantry before hitting the sack. Turn your attention away from those tempting chips and instead, allow your senses to be regaled by the healing virtues of a warm glass of milk—a potent source of tryptophan that triggers the production of serotonin and melatonin for signalling your brain to cosy up for sleep.
Needless to say, caffeinated stimulants need to be given a wide berth in your après-dinner routine—this includes foods with hidden caffeine such as tea and soda. Foods that require a longer period for digestion as well as sugary snacks that can make your blood sugar levels spike are best avoided as well.
What to do if you can’t sleep
Often, you find yourself wide awake when it’s time for bed after being groggy the entire evening. The important thing is to not get discouraged and rouse yourself out of bed barely ten minutes into closing your eyes. It’s okay to lie in bed for 15 to 20 minutes before you actually fall asleep. However, if you continue to toss and turn in bed even after 30 minutes, it’s time to switch things up a bit: get out of bed, stretch, get low-key physical. Try organising your beauty closet or reading a paperback (make sure it’s not too interesting or your senses will come alive again). It might also be worth it to try sleep apps like BetterSleep, Sleepiest or Pzizz if ambient sounds distract you or feel unsettled by absolute silence.
How to develop the ideal bedtime routine
To ensure that you drift off into a peaceful slumber, Dr Parikh recommends keeping some essential measures in mind for maintaining sleep hygiene:
- Avoid exposure to the blue light emitted from your smartphone, TV and laptop for at least 2 hours before your desired sleep time.
- Avoid alcohol, smoking and caffeinated beverages after 6pm as these are common stimulants that keep the brain awake.
- Consuming a heavy dinner should also be avoided as certain oily foods can take a longer time to get digested.
- Going to bed and waking up at a consistent time—even on weekends—can ensure that your body’s sleep-wake cycle doesn’t undergo any disruptions.
- If you have trouble falling asleep at night, a warm bath before bed can cool your body temperature and make you feel sleepy. Likewise, physical exercise during the day can tire out your body and help you drift off faster.
