Why Is It Important To Wake Up And Go To Bed Early?

2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43

The first time I received an explanation about the importance of falling asleep at 21:00 lei 5 ago. To my question “why”, the answer was: “from 21:00 to 2:00 the psyche is restored. And since it affects many processes in the body, it is advisable to observe the regime. Now I will share with you not just one phrase about the importance of sleep, but more detailed information.

I have already mentioned that nature does not lie. This is the only thing that is true in our world. Our body is a part of nature, which has its own rhythms. They are called circadian. Those. everything falls asleep and wakes up when the sun sets and rises, respectively.

Remember in summer, spring, early autumn in the evening everything seems to be a little tired, warmed up, and in the morning everything is fresh. Somewhere this happens to us, if we observe the regime.

Starting at 23:00, our hormones begin their “favorable” function for our body. Therefore, at 23:00 we should already be asleep. Well, you need to go to bed earlier.

From 23:00 to 1:00, the sleep hormone melatonin, growth hormone (somatotropic), is released. The first, together with serotonin (the hormone of happiness) and dopamine, affects motivation, mood, sleep, appetite and weight. Melatonin also works to reduce body fat, is considered a cure for aging, and affects the immune system and libido.

The second is the most fat burning hormone, it stimulates cell proliferation and the accumulation of nutrients in the liver.

Also, during this period, the release of adrenaline and stress hormones into the blood does not decrease, which allows you to relieve daytime excitement.

At 4:00, cortisol, the hormone of wakefulness or stress, "begins to work". And here it is very important! At 6: 00-7: 00 cortisol reaches its peak concentration and if at this moment you do not wake up, then instead of vigor and energy, cortisol gives us stress. If you watched yourself, then when you "sleep" and wake up by 11:00, you feel lethargic and irritated. This is how cortisol affects us. Waking up before 7:00 every day can turn into a more stress-resistant person.

If we do not follow the rhythms of nature, then we can face hormonal disruptions, depression, insomnia. Violation of the production of one hormone entails a failure of other hormones, important elements of the body, as a chain of wrong reactions and mechanisms is triggered.

Recommendations for falling asleep on time:

Sleep in complete darkness. If curtains don't allow, use a bandage.

Sleep at least 8 hours a day.

If the problem with "falling asleep", before going to bed, exclude all phones, tablets, televisions (one hour before bedtime).

Take melatonin half an hour before bedtime. The dosage is individual, start at 3 mg and work up to a level where you feel your sleep is deep and sound.

Carry out the last meal 3 hours before bedtime (associated with the production of insulin and the work of the gastrointestinal tract).

It is also worth adding the following vitamins to the diet: Omega 3 (dosage from 700 mg), vitamin C, vitamin B complex, 5-HTP (especially for those who are often drawn to sweets and starchy foods). Such additives affect nerve cells, soothe, relieve stress, fatigue, lethargy.

All pleasant and cheerful dreams.

Based on the book "Waltz of hormones", N. Zubareva