We all know the benefits of uninterrupted 7-8 hours of
sleep
. It can maintain your immunity, weight as well as reduce risk for serious health problems, such as diabetes and heart disease.
Getting 7 or more hours of good-quality sleep on a regular basis can also help to reduce your stress levels and improve your mood. You will also be able to think more clearly and make good decisions, if your body is well-rested.
However, a lot of people sleep late at
night
, such as around 2 or 3am.
They do get their 8 hours of uninterrupted sleep, however, they still won't be able to get all the benefits that come with it. This is because they are not sleeping at the right time.
In a recent video on Instagram, Neha Ranglani, Nutritionist, attempted to explain why getting enough sleep at the wrong time still won't work for good health.
"Most people sleep late and wake up late, thinking that they have got their 7-8 hours of sleep so they are healthy. But actually that's not how the way our body works," she says.
"Our body needs sleep at the right time because when we sleep early and wake up early, we do the detoxification and repair work that our body requires," she adds.
It is important to sleep and wake-up in accordance with sunset and sunrise as your body's 'biological clock,' which regulates the detoxification and repair work, is synced to the pattern of daylight where you live.
According to traditional Chinese medical science, your liver is at its peak
detox
stage between 1am and 3 am. So, you should sleep by midnight so that your liver is able to carry out its cleansing function.
Similarly, your lungs are most actively detoxifying between 3 and 5 am. Healthy lungs are essential to protect your body from toxins like allergens, pollutants, and smoke. So, you should be in a deep sleep by 3 am every night.
"When you sleep late, a lot of your organs miss out their chance of detoxification and repair, because every
organ
has its own time for doing their job of cleansing at night, when we are sleeping," the nutritionist continues, adding, "So when you sleep at 3, you are missing out on a lot of recovery that your body could do."
FAQs
Dr. Phyllis Zee, director of the Center for Circadian and Sleep Medicine at Northwestern University Feinberg School of Medicine in Chicago, who reviewed the 2022 study for CNN, said at the time “there is good evidence that being a late sleeper has been linked to a higher risk for metabolic and cardiovascular disease.
Is it okay to sleep late but still get 8 hours? ›
However, a lot of people sleep late at night, such as around 2 or 3am. They do get their 8 hours of uninterrupted sleep, however, they still won't be able to get all the benefits that come with it. This is because they are not sleeping at the right time.
Is it better to get 8 hours of sleep or wake up at the same time? ›
Stick to a sleep schedule
The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to be well rested. Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle.
Is 8pm to 3am enough sleep? ›
Most adults should get seven to nine hours of sleep per night. Babies, young children, and adolescents need more sleep than adults do. These sleep recommendations provide an overview of how much sleep most people need, but the exact amount of sleep a specific person should get depends on other factors.
What happens to your body when you sleep late and wake up late? ›
Sleeping late causes poor metabolism. Also, you feel hungry all the time when you wake up late and don't get the time to have your breakfast. Usually, night owls are seen to have a great inclination towards junk foods and needless to say they go for food multiple times a day that ultimately encourages obesity.
What is the scientifically best time to sleep? ›
You can figure out the best bedtime for your schedule based on when you have to wake up in the morning and counting backward by 7 hours (the recommended minimum per night for adults). For example, if you need to be up by 6 a.m., you should consider winding down before 11 p.m.
What are the benefits of sleeping naked? ›
You may have heard of some of these, but others might surprise you.
- Fall asleep faster. ...
- Better sleep quality. ...
- Keeps skin healthy. ...
- Reduce stress and anxiety. ...
- Prevent weight gain. ...
- Lower risk of heart disease and type 2 diabetes. ...
- Promote vagin*l health. ...
- Increase male fertility.
"Staying up all night just once doesn't mean you'll develop one of these health conditions, but engaging in sleep deprivation can encourage poor sleep habits, which, over time, could ultimately impact your overall health," says Dr. Ram.
What does a lack of sleep do to your brain? ›
Studies also show that sleep deficiency changes activity in some parts of the brain. If you're sleep deficient, you may have trouble making decisions, solving problems, controlling your emotions and behavior, and coping with change. Sleep deficiency has also been linked to depression, suicide, and risk-taking behavior.
What is the 10 3 2 1 0 rule for sleep? ›
Cut out caffeine 10 hours before bed. Don't eat or drink alcohol 3 hours before bed. Stop working 2 hours before bed. Get away from your screens 2 hours before bed.
If you skip the night's sleep, nerve function and mood will decline significantly the next day. If the nature of work makes you often stay up late, sleep less, lack of sleep, you should sleep at least 2 hours. This will be more beneficial to your health than not sleeping.
Is it better to sleep 4 hours twice or 8 hours once? ›
Modern research suggests that sleeping twice in a 24-hour period (a sleep pattern that is alternately referred to as biphasic sleep, segmented sleep, or siesta sleep) may facilitate greater energy levels, alertness, cognitive function, and productivity.
How much sleep is required by age? ›
How many hours of sleep are enough for good health?
| Age group | Recommended amount of sleep |
|---|
| 3 to 5 years | 10 to 13 hours per 24 hours, including naps |
| 6 to 12 years | 9 to 12 hours per 24 hours |
| 13 to 18 years | 8 to 10 hours per 24 hours |
| Adults | 7 or more hours a night |
2 more rowsIf your school or work schedule requires you to be up between 5:00 and 7:00 a.m., these are the suggested bedtimes: School-age children should go to bed between 8:00 and 9:00 p.m. Teens should try to go to bed between 9:00 and 10:00 p.m. Adults should try to go to sleep between 10:00 and 11:00 p.m.
Is it bad to go back to sleep after waking up in the morning? ›
The best answer depends on a few factors, experts tell Fortune, but generally leans toward heading back to bed. That's because sleep has restorative properties and impacts multiple body systems.
Is it better to sleep really late or wake up really early? ›
Many studies show people who wake earlier are far less likely to develop depression, anxiety or other mood disorders. Researchers believe one reason could be those who wake up earlier have more access to daylight, which is a natural mood booster.
Is waking up at 5 am unhealthy? ›
Waking up at 5am has many benefits but can have downsides if not managed well. If you don't get enough sleep at night, you might face sleep deprivation, leading to tiredness and reduced focus during the day. To avoid this, ensure you get enough sleep by going to bed early enough to allow for 7–9 hours of rest.
Does sleeping late and waking up late cause weight gain? ›
People who go to bed late and sleep late eat more calories in the evening, more fast food, fewer fruits and vegetables and weigh more than people who go to sleep earlier and wake up earlier, according to a new Northwestern Medicine study.
How late is too late to sleep? ›
It's not always possible to go to bed early each night, but you don't need to be in bed as soon as it gets dark to get your most restful sleep. What is important is to make sure you're asleep before the clock strikes midnight. The reason you should be asleep before midnight is because your sleep quality changes.
