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FULL OF KNOWLEDGE BLOG ONSEN® / Expert advices

What time to go to sleep – 5 ways to sleep well!

20 maja 2022
What time to go to bed, methods for efficient sleep, sleeping for 8 hours
Contents
1. Afternoon routine and sleep
2. Conscious interpretation of body signals
3. Nap function in the alarm clock
4. Let's maintain the circadian rhythm
5. Sleep on the right mattress
Most of us strive to sleep for eight hours, often without paying particular attention to when to go to bed. Our daily hectic pace disrupts the application of basic sleep hygiene principles, leading to an increasing number of people experiencing insomnia and other health issues. This rushed lifestyle disrupts the natural rhythm of sleep and wakefulness, resulting in serious health consequences.

When contemplating when to go to bed, we should always take individual predispositions into account. Ideally, we should fall asleep as soon as possible after sunset. Furthermore, when thinking about when to go to bed, it's crucial to focus on going to bed at the same time every day, maintaining a consistent sleep schedule. Adopting consistent bedtime and wake-up times can contribute to normalizing the biological clock, ultimately improving sleep quality and impacting overall health.

It's important to note that sleep hygiene involves much more than just the time we go to bed. It encompasses a variety of factors, including the choice of an appropriate, fully functional memory foam mattress that facilitates restorative sleep. The sleeping pillow is also essential in maintaining a healthy spine. These elements play a crucial role in ensuring restorative sleep.
What time to go to bed, evening fatigue, exhaustion
Sometimes it's worth not thinking about when to go to bed, but rather focusing on having healthy habits that impact sleep hygiene and its effectiveness. Here, the key factor is the sleeping environment, namely the bedroom. It should be characterized by good air circulation to enhance relaxation. Controlling the humidity and temperature in the bedroom is essential for maintaining a healthy microclimate.

During sleep, it should be dark, quiet, and cool, promoting efficient rest. Also, some plants in the bedroom can be invaluable in maintaining the proper microclimate. It's essential to remember that the optimal bedroom temperature for going to bed is around 18°C (64°F), providing ideal conditions.

The foundation of good sleep is to avoid having a bad mattress. Pay attention to the results of studies conducted on mattress users to avoid a failed purchase. Regardless of the mattress condition, beds should only be used for sleeping and intimate activities, not for work or watching TV.

It's crucial to relax before bedtime and especially to avoid stimulating the brain with additional activities. Regardless of the time you go to bed, at least 30 minutes before bedtime, avoid watching TV and using a computer or smartphone. This helps prevent sleep difficulties, which can eventually lead to chronic fatigue that is challenging to cure.
What time to go to bed, mattresses in Toruń, foam mattress

1. Afternoon routine and sleep

Ensuring a healthy and restful sleep begins a few hours before deciding to go to bed, typically in the afternoon. A crucial aspect is planning the evening properly to create conducive conditions for peaceful sleep. Each of us should plan when to go to bed and stick to a consistent schedule.

About two hours before bedtime, it's essential to refrain from using the computer definitively. It's also advisable not to drink beverages containing caffeine, such as coffee, tea, or yerba mate. These substances can disrupt the natural sleep rhythm, making it difficult to fall asleep. Avoiding consuming heavy meals before bedtime is equally important, as it can lead to unpleasant digestive discomfort that hinders restful sleep.

Well-organized afternoons and evenings allow full focus on sleep hygiene, translating into a better quality of nocturnal rest. There's nothing more detrimental than sleep that doesn't provide full recovery, so it's essential to ensure the proper preparation of the body for sleep.

It's also crucial to note that certain habits can disrupt sleep. These include afternoon naps after lunch, which can disrupt natural processes for some individuals. The intake of some medications, such as pseudoephedrine or codeine, negatively affects sleep quality. Hence, it's essential to take a conscious approach to what we do in the afternoon and evening.
What time to go to bed, best mattress, sleep hygiene

2. Conscious interpretation of body signals

It's worth observing the signals sent by the body that indicate drowsiness. Yawning is not only a natural sign of fatigue but also a significant signal from the body indicating its readiness for sleep. It is a kind of warning that should be treated as an important signal to ensure rest. Ignoring this signal can result in blocking the falling asleep process, as the brain interprets continued activity against this signal as a need to stay alert.

Biologically speaking, the primitive brain structures in humans react to yawning in an evolutionary context. Ignoring this signal from the body would be disadvantageous because the brain would assume that we are in a situation requiring mobilization and alertness, leading to hormonal changes. Just as it did in ancient times when it was necessary to stay alert against potential threats from predators.

In the case of difficulty falling asleep despite yawning, it is essential to avoid forcing the sleep process. This triggers increased activity, and subsequent unsuccessful attempts to force sleep can lead to frustration and additional stress. In such situations, it's worth getting out of bed and engaging in relaxing activities such as reading a book, listening to music, or practicing breathing techniques, especially mindfulness, which helps calm the mind and reduce tension.

An interesting aspect is sleeping naked, which is commonly considered beneficial. Maintaining the right body temperature affects sleep quality, and sleeping without clothes daily helps regulate temperature, contributing not only to comfort but also to deep sleep responsible for regeneration.
What time to go to bed, comfortable sleep, how to sleep properly, when is the best time to fall asleep

3. Nap function in the alarm clock

When thinking about what time to go to sleep, we often set an alarm clock to wake up at a specific time the next day. This often translates into mentally counting how many hours of sleep are still ahead of us. However, conscious monitoring of the passing time before sleep has a very negative impact on the level of stress and frustration, which, in turn, makes falling asleep more difficult. Looking at the clock, and then counting the hours of sleep, can contribute to excessive focus on the issue of passing time, instead of concentrating on relaxation, which is essential for preparing for sleep.

To achieve restful sleep, consider trying smart alarm clocks, which use modern technology to monitor sleep phases and calculate essential data. They are connected to sensors or a smartwatch, collecting sleep data to determine the optimal moment to activate the alarm. They function like a less advanced version of polysomnography, helping in daily functioning.

You can also place a traditional alarm clock as far away from the bed as possible to prevent the temptation of constant time checking during the night. On the one hand, this approach allows for freedom of movement around the bedroom without a disturbing time indicator, and on the other hand, it motivates waking up in the morning when the alarm goes off.
The snooze button doesn't help with getting enough sleep at all!
There is another good reason to keep the alarm clock far from the bed. Especially when you don't like mornings due to poor sleep quality caused by factors such as sleeping on a memory foam mattress, which is inherently non-functional. Placing the alarm clock away from the bed discourages the use of the snooze function. This, in turn, often has the opposite effect to the intended one.

Sleep stolen by an extra nap does not make us more rested but causes us to be even less alert. No methods will help with the effects of using the snooze function because an additional few minutes of sleep disrupt the entire sleep cycle, thereby disturbing the circadian rhythm. Therefore, after hearing the alarm clock, it is best to get out of bed immediately to avoid sending misleading signals to your body that it still has time to sleep.

Regardless of what time you go to bed and how much sleep you get, it's also essential to take care of your skin during sleep. You can use night creams or masks for this purpose, but those often contain ingredients that clog pores and soil bedding, and their effects may vary. Many professional models or celebrities use bedding made of innovative Skin+ fabric for this purpose, whose effects are comparable to the daily use of carotene cream, thanks to its unique probiotics.
Night cream, skincare, microdermabrasion, fractional laser

4. Let's maintain the circadian rhythm

Although the primary function of human eyes is seeing, they also contain light-sensitive cells whose task is to signal the body when to go to sleep and when to wake up. These cells are meant to absorb light and then transmit the gathered information to the brain, which, based on it, sets the circadian rhythms, influencing the production of melatonin at night. Therefore, if you expose yourself to sunlight in the morning every day, after about two weeks, you will experience significant ease in starting the day.

Proper utilization of natural processes occurring in the body will help you stay alert throughout the day without the need for additional stimulation with coffee, tea, or yerba mate. However, it's important not to negate this alertness by sleeping on a too soft mattress or falling prey to myths that suggest sleeping on a too hard mattress. Choosing an optimal mattress of medium firmness, equivalent to 6.5 on the American mattress firmness scale, such as the Osaka Air mattress, allows for the optimal utilization of natural processes occurring in the body.
What time to go to bed, circadian rhythm, sleep structure

5. Sleep on the right mattress

Too often, ineffective sleep causes people to focus on when to go to bed or when to wake up. The entire attention revolves around the length of sleep, rather than its quality. Meanwhile, it is precisely sleep hygiene that is the key to getting a good night's sleep. In sleep hygiene, the mattress also plays a crucial role, doing all the work for us during the night.

It's challenging to get quality sleep on a memory foam mattress that might sink beneath us or on a spring mattress that doesn't provide full comfort. Other types of mattresses, such as those with coconut or latex, are unable to fully meet the consumer's requirements, especially concerning their spine.

When considering which mattress to choose, ONSEN® comes to the rescue, being a Polish manufacturer selling mattresses online without intermediaries. Especially the Osaka Air mattress, considered by many as the best on the market. It was created using the design thinking process with the involvement of specialists, ensuring its highest functionality. It is a mattress with a hardness of 6.5 on the American mattress hardness scale.
Foam mattresses, best mattress, mattress manufacturer
By choosing our functional Osaka Air mattress, you are ensuring 100% confidence and comfort in your purchase. We want every customer to be fully satisfied with their purchase; therefore, we offer a unique satisfaction guarantee. If, for any reason, you don't experience complete satisfaction while sleeping on your mattress, you have 100 days to return it!

We are confident that our mattresses will meet your expectations, but we value giving everyone time to thoroughly familiarize themselves with the mattress and determine if it meets their needs. If, for any reason, within 100 days, you feel that our memory foam mattress did not meet your expectations, you don't have to worry. Our program allows for a mattress return within 100 days from the delivery date.
The Osaka Air memory foam mattress helps regenerate during the night and wake up full of energy!
Our confidence is based on a deep conviction that we not only offer high-quality products but also provide solutions tailored to the individual preferences of each customer. Thanks to our return program, we give you time to thoroughly test the mattress in the comfort of your home, eliminating any concerns related to the purchase.

This customer-centric approach is our priority because we want everyone to feel secure and comfortable when making the decision to buy a mattress. We believe that our offer is not only attractive in terms of quality but also flexible and adapted to the needs of each consumer.

We also encourage you to explore other articles on the best sleep and health blog, as well as the Encyclopedia of Healthy Sleep prepared by the ONSEN® team of specialists. For those who care about spine health, we recommend a set of spine exercises prepared by our physiotherapist.
Mattress with a return option, mattress testing, mattress store

FAQ: What time to go to sleep

What time should I go to bed to wake up at 5:30?

To wake up at 5:30, you should go to bed no later than 22:00. It's advisable to go to sleep as soon as possible after sunset, ensuring a mattress that provides maximum comfort and optimal support for a restful sleep with a significant amount of deep sleep. Individuals who used to sleep later than 5:30 may need about two weeks to adjust to the changes. During this time, waking up at 5:30 may feel like not getting enough sleep.

What time should I go to bed to wake up at 7:00?

To wake up at 7:00, you should go to bed no later than 23:00. It's advisable to go to sleep as soon as possible after sunset, ensuring a mattress that provides maximum comfort and optimal support for a restful sleep with a significant amount of deep sleep. Individuals who used to sleep later than 7:00 may need about two weeks to adjust to the changes. During this time, waking up at 7:00 may feel like not getting enough sleep.

What is the best time to go to bed?

It's best to go to bed no later than 22:00. This allows for maintaining a circadian rhythm. However, it's crucial to pay attention to the signals your body gives. It's advisable to go to sleep as soon as possible after sunset, ensuring a mattress that provides maximum comfort and optimal support for a restful sleep with a significant amount of deep sleep.

In which sleep phase should one wake up?

The best time to wake up is during the first or second stage of the nREM phase. Smart alarms and other sleep monitoring applications can be helpful in achieving this. Adequate sleep duration, facilitated by such tools, can contribute to improving daily functioning. Sleeping naked is also beneficial for the body.

Is sleeping more than 12 hours healthy?

Sleeping more than 12 hours is not healthy. The optimal amount of sleep per day ranges between 7 to 9 hours. Sleeping longer can lead to feelings of fatigue and, simultaneously, increase the risk of cardiovascular diseases. Contrary to common belief, extended sleep is not beneficial for our health, including the popular notion of catching up on sleep.

Contents
1. Afternoon routine and sleep
2. Conscious interpretation of body signals
3. Nap function in the alarm clock
4. Let's maintain the circadian rhythm
5. Sleep on the right mattress
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