Dream - The body will feel refreshed in the morning if you sleep and wake up earlier. This routine is also believed to make us more productive throughout the day.
However, some unfinished tasks can make the implementation of these routines more difficult. Sometimes due to busyness, sleep can only be done in the early hours of the morning.
There are two important aspects in determining the quality of sleep. First, the duration of sleep and its consistency. This helps prevent potential health problems. If you are looking for references for sleep patterns, here are the things you need to pay attention to.
1. Choose the Best Sleep Time
Ideally, people should sleep earlier and wake up in the morning. This pattern is in line with our biological tendency to adjust our sleep patterns with the setting and rising of the sun. You may naturally feel sleepier after sunset. The exact time depends on when you tend to wake up in the morning. Another consideration is the amount of sleep needed per night.
2. Pay Attention to Our Circadian Rhythm Work
The following is the translation of the given 'Bahasa' text to 'English' while preserving any html tags: "Ritme sirkadian is a term used to describe the natural sleep-wake schedule of the brain. It is like an internal clock within the body. Each person experiences a decrease in alertness and an increase in alertness at certain times within a 24-hour period. People are likely to feel drowsy at two points: between 1 PM and 3 PM and between 2 AM and 4 AM."
3. Duration of Sleep
Most experts recommend adults aged 18-60 to get at least 7 hours of sleep per night.
4. Side Effects of Lack of Sleep
If you feel sleepy during the day, it means you have not slept enough at night. Regular lack of sleep can lead to long-term health consequences, including high blood pressure (hypertension), diabetes, heart disease, obesity, and depression.
5. Side Effects of Too Much Sleep
Although the side effects of lack of sleep have long been known, researchers are now investigating the health consequences associated with excessive sleep. You may be sleeping too much if you sleep more than 8 to 9 hours at night and add in naps. Excessive sleep can cause many side effects, such as depression, irritability, and cardiovascular problems.
So, the best time to sleep is the period in which you can achieve the recommended sleep time for your age group. You can determine the best sleep time based on when you need to wake up in the morning and count back 7 hours (the minimum recommended per night for adults). For example, if you need to wake up at 6 am, it is advisable to consider resting before 11 pm.
Determine a sleep schedule every night, even on weekends. Because staying up late and sleeping on weekends can make it difficult for you to return to normal activities for the next week. Source: Healthline/Report by Aykaputri Amalia Rahmani
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