Experts reveal the best time to go to bed

British health expert Kate Booker says the best quality sleep happens from 10pm onwards, meaning you should be asleep by this time.

So trying to go to bed around 10 p.m. is best to allow the most time for deep sleep in the first half of the night, according to the New York Post.

Going to bed before 10pm is best.

Going to bed later will shorten your deep sleep stages and increase your REM sleep (also known as dream sleep).

Deep sleep, also known as slow-wave sleep, lasts about 20–40 minutes and occurs before REM sleep.

Experts agree that deep sleep is important for the body's recovery and growth, boosting the immune system, regenerating cells, strengthening muscles and bones, slowing brain activity and lowering blood pressure.

Deep sleep tends to come earlier, and Booker says the best time to sleep is between 10 p.m. and 2 a.m. So going to bed earlier means better quality sleep.

Booker says 80 percent of growth hormone is produced between 10 p.m. and 2 a.m. Growth hormone helps boost immunity, restore collagen, burn fat, and regenerate body tissues. So to get the most out of it, you should go to bed around 10 p.m., according to the New York Post.

In addition, recent research has shown that deep sleep helps prevent Alzheimer's disease, specifically, a 1% reduction in deep sleep each year increases the risk of dementia by 27%. Sleep quality is also related to cardiovascular health.

Experts recommend that adults get 7-9 hours of sleep each night. In addition, going to bed early also helps regulate the sleep cycle according to the natural biological rhythm.

What does science say?

Research also shows that going to bed at 10 p.m. is best. According to the Cleveland Clinic (USA), Recent research shows that 10 p.m. is the optimal time to go to bed.

British research using data from 88,000 people found 10pm is the ideal time to go to bed.

It is also a good idea to go to bed at the same time every night and wake up at the same time every morning.

Don't forget to go to bed and wake up on a regular schedule.

Equally important is the consistency of your sleep schedule. While 10 p.m. may be the ideal time to go to bed, consistency is also important, says Colleen Lance, MD, a sleep disorder specialist based in the United States.

That means going to bed at the same time every night and waking up at the same time every morning. That consistency helps your body function better, because it's related to your circadian rhythm.

Irregular sleep schedules can increase your risk of obesity and diabetes, explains Dr. Lance.

Source: https://thanhnien.vn/chuyen-gia-chi-ra-thoi-diem-tot-nhat-de-di-ngu-185241023213817567.htm