Sleeping at night helps align the body's circadian rhythm, or internal clock, with its environment. The exact time depends on when you tend to get up in the morning. Another consideration is the amount of sleep you need per night. Changing your sleep schedule can trigger changes in your body that, over time, can lead to obesity, diabetes, and other serious problems.
The better your sleep quality, the less likely you are to experience significant daytime sleepiness. During their stay, the researchers strictly regulated their meals, sleep, activity and exposure to light. And if your work and lifestyle allow you to follow a regular sleep schedule (sleep at night and eat during the day), this study offers further evidence that doing so could have great health benefits. If meeting a fixed waking time every day proves to be a difficult task for you, give yourself a week or two of consistency in your waking hours before making further changes to sleep better.
But if you can find a way to match your sleep schedule with your biology and get eight full hours of Z's, you'll be better off, he adds. If you sleep two hours on a Sunday morning, it's like trying to go to sleep two hours earlier that night. And, believe it or not, your genetic makeup dictates whether you're more comfortable going to bed sooner or later within that rough 8-midnight window, says Dr. This dream builds up gradually, and shortening it by sleeping late will make it harder to fall asleep the next night.
I have become accustomed to sleeping in the afternoon and waking up at the end of the night, and then staying up all night and morning, because I have school. People who are exposed to bright light at night may experience changes in heart rate and insulin levels that are associated with increased risk. For any type of person, as well as for the vast majority of sleepers who are somewhere in between, the best time to sleep is the time of the night when they feel most sleepy. In a study by the University of Chicago on sleep deprivation in humans, volunteers who slept only about 4 hours a night for 6 consecutive days experienced increased blood pressure, increased levels of stress hormone and cortisol, and produced reduced levels of antibodies against the vaccine against flu.
Adults who don't sleep the recommended hours during the workweek should focus on compensating for it during the weekend. Paying off sleep debt can be a challenge for those with busy schedules, but adding a few extra hours of sleep per night in the following week helps a lot.