I leave the phone at least one hour before going to bed. I go to the toilet before going to bed. The results of another study indicate that sleeping only 4.5 hours increases participants' hunger and appetite. To get the recommended 7-9 hours each night, it is important to get to bed at the right time, which may involve rearranging your routine.
Scientists have found a rare mutation of the ADRB1 gene in people who are able to feel rested on less than 6.5 hours of sleep per night without any apparent health consequences. Perhaps unsurprisingly, 95 per cent of Americans say they regularly use some form of computer, phone or video game within an hour of bedtime, according to a recent survey by the National Sleep Foundation. Incorporate a "screen-off policy" as part of your bedtime routine by turning off your devices a couple of hours before bedtime. The NIH says adults need 7-8 hours of sleep each night to maintain good mental and physical health, promote quality of life, and avoid increased risk of injury.
It may not be fun, but it's better than waking up totally disoriented two hours later and tossing and turning all night because you've used up all the sleep from that long nap. Once you have a nightly goal based on the hours of sleep you need, it's time to start planning how to make it happen. This means budgeting the hours you need so that work or social activities don't compensate for sleep. The body's internal clock, the one that dictates when you wake up and when you feel tired, is dictated by the 24-hour cycle of day and night.
However, even if the quality of sleep is good, sleeping less than the recommended number of hours is detrimental to health and mental performance. One study found that while getting too little sleep increases the risk of developing type 2 diabetes, sleeping more than 8 hours a night raises this risk even more. If you limit yourself to 4 hours of sleep, you will only have time to go through these stages twice. Although "catch-up sleep" seemed to restore the volunteers' performance during the first few hours after waking up, as the study period progressed, the volunteers' reaction time slowed and they developed more concentration problems.
Overall, it's a good idea for anyone who wants to lose weight to aim for 7-9 hours of sleep per night. You probably know that avoiding caffeine in the hours before bedtime can significantly increase your chances of getting a good night's sleep.