ideal sleep schedule, morning daylight, good morning, sleep apnea, sleep health

What The Ideal Sleep Schedule Looks Like

December 15, 2023 9:00 am

Doesn’t it always seem like, when life gets busy, your sleep schedule is the first thing to get out of whack? This is unfortunately a common problem that affects a huge percentage of Americans. Whether you’ve been staying up late, sleeping in too long, or taking midday naps, you may be looking for advice on how to get things back on track. Read more to learn about the ideal sleep schedule and how to maintain it.

Consistency is Key

The foundation of a healthy sleep schedule is consistency. Adults should aim to get seven to nine hours of sleep each night, and try to go to bed and wake up at the same time every day — yes, even on weekends! This will help regulate your body’s internal clock for a more restful sleep.

Seek Out the Sun

Our bodies’ circadian rhythm is dictated by sunlight. When we are exposed to natural light, especially in the morning, it signals to our brain that it’s time to wake up and be alert. In the evening, as the sun begins to set, our bodies naturally prepare for sleep by increasing production of melatonin. If you aren’t much of a morning person, try to spend some time outside to catch some morning sunlight. Exposure to morning sunlight helps reduce melatonin production, helping you wake up more easily. It also increases the release of serotonin, improving mood and well-being.

Limit Daytime Naps

We have all experienced the dreaded midday slump where it seems impossible to keep your eyes open. As tempting as a nap may sound, it can cause more harm than good if you sleep for too long. A short catnap can offer a refreshing energy boost, but extended or irregular napping during the day can interfere with your ability to fall asleep at night. The key is to keep daytime naps brief, ideally around 20 to 30 minutes, and avoid napping too close to bedtime.

Consult Your Local Sleep Experts in Raleigh, NC

In short, the ideal sleep schedule is one that is consistent and in line with your natural circadian rhythm. The details will vary from person to person and can be affected by conditions such as sleep apnea or other health issues. For personalized treatment to help you optimize your sleep hygiene, contact RespAir Sleep today!

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