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Is It Better To Sleep Late Or Wake Up Early

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Sleep Loss Leads To Memory Loss

How to Sleep Better – And Wake Up Early

Short term memory is processed into long term memory while we sleep, and any amount of sleep deprivation decreases the amount of memory we retain from the day.

The main factor in memory retention is how much of your time asleep is spent in REM. We naturally sleep in cycles of deep sleep and shallow sleep, with each cycle being punctuated by a period of REM for about twenty minutes. The more REM you have a night, the more well rested you are the next day and the better youâll have processed your short-term memory into long-term.

REM cycles are about 90 minutes, which is why itâs best to sleep in multiples of 90 minutes. 7.5-8 hours will be 5 REM cycles . If we only sleep 6 hours, thatâs 4 REM cycles. Weâve lost 20% of the memory and restoration of our sleep. It only gets worse at 4.5 hours, or 3 REM cycles, where weâre only getting 40% of the memory processing time.

Itâs very easy to waste a day of work or study by not sleeping properly. And, yes, this means pulling all-nighters to study for anything is idiotic.

Time For Morning Workouts

For busy individuals, early mornings might be the only time to fit exercise in. After long school or workdays, getting to the gym can be difficult and you might feel unmotivated. It can be easy to skip a workout after a long day, but its not so easy to do so in the mornings.

Getting a workout in the morning, when youre feeling the most energized, not only starts your day on the right foot but is important for your physical and mental health. Exercise reduces your risk of heart disease, improves your mood, regulates blood sugar, controls your weight, improves your cognitive function, among many other benefits.

Health and wellness coach Shawna Robins suggests, Keep your water bottle, shoes, or exercise mat next to your bed so you can just roll out and into your exercise routine. Keep it simple and easy so that you can make it happen every day. Some of my clients even wear their workout clothes to bed so they are ready to go. Exercise with a friend or take a class to help you cultivate a consistent routine.

Why Is A Sleep Schedule Important

A poor or irregular sleep schedule has negative effects. Without enough sleep or with irregular sleep habits, people can wake up feeling unrefreshed. They might have bouts of irritability or even inability to stay awake during the daytime. In some cases, poor sleep can also lead to mental health disorders, such as depression.

A regular sleep schedule — going to sleep and waking up at consistent times — can prevent these negative outcomes. Research shows that waking up at a regular time, even on the weekends, is important for overall sleep hygiene.

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Safe Sleep For Older Adults

Try to set up a safe and restful place to sleep. Make sure you have smoke alarms on each floor of your home. Before going to bed, lock all windows and doors that lead outside. Other ideas for a safe nights sleep are:

  • Keep a telephone with emergency phone numbers by your bed.
  • Have a lamp within reach that is easy to turn on.
  • Put a glass of water next to the bed in case you wake up thirsty.
  • Dont smoke, especially in bed.
  • Remove area rugs so you wont trip if you get out of bed during the night.

Should An Infant Or Baby Wake Up Early

 25+ Best Memes About Waking Up Late

During infancy, most babies will wake up during the night. However, when they approach six months, they should be able to sleep for longer periods, such as 6-8 hours.

While there might be no more 2:00 a.m. feedings after six months, your baby may still be awake too early at 5:00 a.m. Ideally, your little one should be up with the sun. Depending on where you are in the world and what season it is, the exact time will vary, but generally, a wake-up time between 6 a.m. and 7 a.m. is good.

If your baby regularly gets up while its still dark out, adjusting their bedtime could help them sleep in later.

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Alzheimers Disease And Sleepa Special Problem

Alzheimers disease often changes a persons sleeping habits. Some people with Alzheimers disease sleep too much others dont sleep enough. Some people wake up many times during the night others wander or yell at night.

The person with Alzheimers disease isnt the only one who loses sleep. Caregivers may have sleepless nights, leaving them tired for the challenges they face.

If youre caring for someone with Alzheimers disease, take these steps to make him or her safer and help you sleep better at night:

  • Make sure the floor is clear of objects.
  • Lock up any medicines.
  • Attach grab bars in the bathroom.
  • Place a gate across the stairs.

You’ll Be Less Likely To Suffer From Mental Illnesses Like Depression

This only applies if you’re a woman, unfortunately. Still, promising research published in the Journal of Psychiatric Research revealed that women who get up earlier are far less likely to develop mental health conditions like depression, anxiety, and other mood disorders than those who sleep later.

This makes a lot of sense, especially given how restorative sleep is for our physical health it makes sense that the benefits would carry over to our mental and emotional health, as well. It’s hard not to get frustrated, annoyed, or even downright upset when we’re exhausted. How many of us have overreacted when over-tired?

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Proven Benefits Of Waking Up Early

    There are many benefits of waking up early. Some are logical and some are scientifically proven. In fact, there are several scientific studies that show the advantages early risers have over night owls.

    Many of the worlds most successful people, entrepreneurs, executives, and leaders are known to wake up early, typically between the hours of 4 AM to 6 AM and Benjamin Franklin once said: Early to bed and early to rise, makes a man healthy, wealthy and wise. That is only one of the many motivational quotes to wake up early.

    You may already have a lot of reasons to wake up early and maybe youre looking for a bit of extra motivation. If youre a student and are wondering about the benefits of waking up early to study, youll find them here. If you want to improve your health and are wondering about the benefits of waking up early to exercise, youll find them here. If youre an entrepreneur and wondering how waking up early can benefit your business, youll find them here too.

    If you want to experience a happier, healthier and more successful life then check out the benefits of waking up early below.

    Sleep Deprivation Makes You Stupid

    How To Sleep Better And Wake Up Early

    After being awake for just 17 hours, you begin to operate as if you have a blood alcohol content of .05%. Stay up until 28 hours, and itâs like have a BAC of .1%, which is above the legal limit for drunk driving in most places.

    Itâs no surprise then that the one day in the US when we have the most traffic accidents is the day we move the clocks forward. This loss of only one hour of sleep increases the number of traffic accidents by 17%. If youâre getting an hour less than you need every night, you could be putting yourself in danger.

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    Put The Alarm Clock Far From The Bed

    Heres a trick to help you get out of bed: put your alarm clock further away from you. When the alarm is right next to you on a nightstand, you might be more inclined to hit that snooze button and stay in bed. However, placing the alarm clock on the other side of the room forces you to get up once it starts buzzing.

    Youre More Productive When You Wake Up Early

    A study published in the Journal of General Psychology in 2008 revealed that those who wake up early procrastinate less than those who burn the midnight oil and wake up late. Many morning people tend to be more disciplined and focused, which contributes to this productivity.

    Plenty of studies detail how early risers have a tendency to be more agreeable and cooperative. This can allow for more work to be done since youre a better team player. Those who wake up early also tend to be more persistent than others, so they are more determined to complete tasks.

    Here are some of the other ways being an early riser can boost your overall productivity:

    • Your brain is recharged and primed for work
    • You start your day with less distractions, so you get more done
    • You can plan your day easily
    • You have more energy for tasks
    • Youll be in a better mood

    In short, if you have trouble hitting your daily goals, you might want to consider waking up early.

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    The 5 Reasons Why Waking Up Early Wont Work For You

    If you read books or articles from early risers, youll find every one of them reporting tons of amazing benefits.

    Also, the plethora of waking up early quotes doesnt make it easier to question it either

    It is well to be up before daybreak, for such habits contribute to health, wealth, and wisdom.

    Aristotle

    I never knew a man come to greatness or eminence who lay abed late in the morning.

    Johnathan Swift

    Early to bed and early to rise makes a man healthy, wealthy and wise.

    Benjamin Franklin

    I mean, Jesus is there a famous dead person who didnt write a brilliant quote about waking up early?

    Anyway, lets get back to the real, practical reasons for waking up early and see if those apply to you.

    Your Brain Function Suffers

    Hacks to sleep well and wake up well

    What happens if you sleep late everyday to your brain? Your cognitive functions suffer. The lack of proper rest resulting from an incorrect sleep cycle hampers the ability to focus, concentrate, and remember. Its extremely common for people to feel much less creative, productive, and motivated after not sleeping well!

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    Dont Force An Early Bedtime

    If you want to wake up earlier, you should just go to bed earlier so you can get more hours of sleep, right? Not exactly. Trying to go to bed before you feel sleepy can actually induce insomnia, says Augelli. Instead, she urges people to establish a relaxing bedtime routine and to go to bed only when you are truly tired. The hope, she explains, is that as your body gradually gets accustomed to your earlier wake time, youll gradually start falling asleep earlier at night.

    Sleep With Your Blinds Open

    This might not be doable if you live somewhere where there is a lot of light outside during the nighttime.

    But if it is possible for you, going to sleep with the blinds open can be a great way of making sure you get up early enough.

    Your body is naturally attuned to the sun, and it uses sunlight to regulate your body clock and sleep cycle.

    So when the sunlight reaches your eyes through your open blinds, it will trigger processes in your brain that will prepare your body for waking up.

    Ensuring you get enough sunlight once you wake up can also help regulate your sleep cycle and get your brain and body in tune with when daytime and nighttime are.

    The artificial lights that we have in our houses, coupled with blue light screens, can really throw our circadian rhythm out, and that can make it more difficult for your body to know when it is time for you to get up.

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    Why You Struggle With Waking Up In The Morning

    You may have difficulty waking up in the morning for a number of reasons. Maybe you simply do not identify as a morning person. Perhaps your sleep schedule is based around your work or social events. However, if waking up early is a constant struggle, there could also be underlying health concerns or lifestyle choices contributing to the problem.

    Change Your Sleep Schedule Gradually

    how to wake up EARLY when you sleep late..

    Its much easier to cement a new habit of waking up early if you give your body time to gradually adapt. Augelli recommends moving up your wake time 15 to 30 minutes every week until you reach your goal. Thirty minutes is fairly easy for our body to acclimate to versus big shifts, like an hour or two hours, she says.

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    Risks Of Studying Late

    Studying late also has its risks. For one, you may not allow yourself to get enough sleep. Since there are no classes to get to, the whole night is essentially, free. Sleep is very important for overall health. It gives us the rest that we need to perform throughout the day. Lack of sleep can lead to serious health problems such as heart disease, diabetes, and mental issues. The body simply doesnt get enough rest to keep everything in balance. This includes heart rate and blood sugar levels.

    Little sleep may also lead to insomnia or other psychological problems. There are 5 stages of sleep. First, the body drops in temperature, the muscles relax, and the heart rate and breathing slows down. During these stages, the immune system is boosted as the body repairs, keeping you in a healthy state. When studying cuts into sleep time, the body isnt able to properly go through these stages or they are disturbed. In this case, its easier to get sick.

    The glare from the computer screen, especially in the dark, makes it very difficult to shut down and head to bed. The constant glare affects your melatonin levels and tricks your mind into thinking that its the middle of the day, even though its actually the complete opposite. This can easily keep you up all night until the exam which would be a bad idea.

    What Causes Waking Up In The Middle Of The Night

    Most people wake up once or twice during the night. Reasons this might happen include drinking caffeine or alcohol late in the day, a poor sleep environment, a sleep disorder, or another health condition.

    When you cant get back to sleep quickly, you wont get enough quality sleep to keep you refreshed and healthy. Its important to figure out whats waking you up so you can treat the problem and get some rest.

    In general, adults need about 7 to 9 hours of sleep a night for best health and well-being. Thats divided into periods of light, deep, and rapid eye movement sleep, when you dream. You cycle through these stages several times each night. Most of your deep sleep happens early in the night. Toward morning, youre mainly in REM and lighter sleep, when its easier for something to wake you up.

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    The Best Quality Sleep Mainly Includes Three Aspects Namely Adequate Sleep Time Good Work And Rest Habits And Good Sleep Quality

    Since the improvement of material life, everybody has a mobile phone and various electronic products at home, such as televisions, computers, game consoles, projectors, etc. These can make people fall into the electronic world and not help themselves out of it. So, staying up late has become the norm. Others are due to poor sleep quality and frequent staying up late due to work requirements. They need to go to night shifts and so on. The daily sleep time is difficult to meet the health standard for 7-9 hours.

    In the common impression of everyone, compared with staying up late, getting up early is healthier and the late bedtime is more harmful.

    In fact, in a strict sense, sleeping late is not necessarily bad, as long as you can sleep within a reasonable range of sleep time. For example, if you fall asleep at midnight and wake up at 7-9 oclock, you will sleep regularly every day. If your sleep quality is good, there will be no problems.

    What is staying up late?

    Staying up late is not limited to the time to fall asleep. It mainly refers to insufficient sleep time, irregular sleep, and staying up all night. Traditional Chinese medicine believes that this way of staying up late will lose liver blood, which is detrimental to health.

    Getting up early is not always beneficial, though

    Get More Productive Hours

    ESL, ESL lessons, ESL teaching ideas, how to wake up early ...

    This one makes sense right? Wake up two hours earlier and youll add two more hours to your day.

    Think of how many hours that adds up to. Two more hours every day, 14 more hours every week. If you do the math, that is more than 90 days in a year!

    Cmon how could that much extra time not make you more productive?

    Why It Might Not Work For You

    Okay, why are you waking up earlier in the first place? To be more productive right? Right!

    So 2 more hours per day means more time to work on your stuff, hence more productivity. Right!

    But wait, what happens to those 2 hours of sleep that you were getting before?

    Theyre gone.

    You end up with 2 fewer hours of sleep every day, which leads to sleep deprivation.

    And you know what is terrible for productivity? Thats rightsleep deprivation. It dramatically reduces your focus and ability to perform.

    So whats the whole point of getting 2 extra hours if youre going to be delirious the whole day? If youre sleep deprived, youll end up wasting not only those 2 hours but the rest of the day as well.

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