Research has shown that maintaining a regular sleep pattern can have a more positive impact on health than just getting enough sleep. While it is known that getting sufficient sleep is beneficial, this is good news for those who find it practically difficult to sleep for eight hours due to their busy daily lives.

According to a recent study published in the journal "Sleeps," maintaining a regular sleep pattern of 6 hours a day, even if less than 8 hours, can reduce the risk of early death compared to irregular sleep habits.

 

Based on UK Biobank data, the researchers investigated the relationship between sleep patterns, health, and mortality risk in over 60,000 participants. They found that participants in the top 20% for sleep regularity had a lower risk of death from all causes compared to those in the bottom 20% with the most irregular sleep patterns. Additionally, the top 40% in sleep regularity had a lower risk of death from cardiovascular and metabolic diseases, cancer, and other causes compared to the bottom 20%.

It explains that if bedtime and wake-up time are consistent, our body's biological rhythm can operate more efficiently, making it easier to fall asleep and maintain deep sleep.

 

Conversely, irregular bedtimes and wake-up times can fragment sleep and disrupt the biological rhythm, making it difficult for the brain to predict when to sleep and wake up. As a result, it may become difficult to fall asleep easily and to wake up.

 

Biological rhythms refer to the internal processes that occur in a cycle of 24 hours.

 

It has been revealed that even if sleep time is slightly insufficient, sleeping regularly is beneficial for health, but experts agree that sufficient rest is still important. The best approach is to increase sleep time as much as possible and maintain a regular sleep pattern.

 

In fact, it is not easy for busy modern people to maintain a regular sleep and wake schedule. Various factors such as occupation, family members, and social status inevitably influence this. However, it is advisable to make an effort to maintain consistency as much as possible for a healthy life.

 

First, observe your daily routine for a week and set your target wake-up time based on the earliest time you wake up. Since sleeping about 8 hours is ideal, subtract 8 hours from your wake-up time or adjust your bedtime considering your usual schedule or circumstances. It's also good to account for the fact that it takes at least 15 to 20 minutes to fall asleep. Once the target time is set, start implementing it immediately. Don't forget that weekends are no exception.

 

==============

How many minutes does it take for you to fall asleep?

It depends on my condition that day.

Yesterday, I fell asleep in about 15 minutes.

Some days, I also toss and turn for about an hour.