Nutritionist Kate Booker advises people to sleep before 10 p.m., and sleep deeply from 10 p.m. to 2 a.m. to help the body recover and grow.
The average American bedtime is 11:39 p.m., but nutritionist Kate Booker says people should go to bed much earlier. According to her, the best quality sleep starts from 10pm onwards.
“A sleep time of 10 p.m. is optimal, because you will spend a lot of time in deep sleep in the first half of the night. After that, the sleep cycles become shorter, at which point you enter REM sleep (rabbit). eye movement – dream stage)”, Dr. Booker said.
Deep sleep, also known as slow-wave sleep (SWS) lasts about 20 to 40 minutes, occurring before REM sleep. Experts consider this to be a very important period for the body’s recovery and development, helping to strengthen the immune system and cell regeneration, strengthen muscles and bones, slow down brain activity and reduce fatigue. blood pressure.
Deep sleep tends to come earlier at night. Booker said the best time to rest is from 10pm to 2am; Therefore, going to bed early can lead to higher sleep quality.
“80% of human growth hormone is produced between 10pm and 2am. This is the hormone that helps strengthen immunity, repair collagen, burn fat and regenerate tissues. We need to take advantage of Make the most of this for your health,” Booker said.
Illustration of a person sleeping. Image: Pexel
In addition to anti-aging, recent research shows that sleeping deeply and sleeping early can also prevent Alzheimer’s disease. Experts found that the group of patients who reduced their deep sleep duration by 1% each year had a 27% higher risk of developing dementia than those who had adequate deep sleep.
Sleep quality is also related to cardiovascular health. Experts recommend that adults get 7 to 9 hours of sleep each night.
Recent research shows that going to bed before 1 a.m. may reduce the risk of developing mental conditions such as depression and anxiety. Additionally, going to bed earlier at night will align your sleep cycle with your natural circadian rhythm, based on darkness and light.
The time the body reaches a state of rest is called “sleep time”. Experts estimate the ideal amount of sleep for each person differently, but all agree that sleeping too fast or too slowly can cause anxiety.
For better sleep, experts advise people to use blackout curtains and air purifiers in the bedroom, limit time spent using smart devices, and supplement with magnesium glycinate. Additional measures include evening exercise and eating a diet rich in fruits and vegetables.