Exactly what time should you go to bed for the best health?

In the summer, the time you should go to bed is around 10pm to ensure the best health .

We all know the importance of sleep, but how much sleep is enough and when should we sleep? When wanting to sleep 7-9 hours as recommended by experts, people often determine their bedtime based on the time they need to wake up.

But we should try to go to bed within 2 to 3 hours of sunset 'as it suits the body's natural release of melatonin', says Dr Abhinav Singh, Medical Director, Sleep Center sleep Indiana (USA), explained. Dr. Singh is also the author of Sleep to Heal: 7 Simple Steps to Better Sleep.

Therefore, according to Fortune, in spring - summer, if the Sun sets at 7:00 p.m., you should go to bed at 10:00 p.m.

Dr. Allison Brager, a neurobiologist with expertise in sleep and circadian rhythms, adds you should go to bed before midnight. That habit optimizes the time spent sleeping.

You should sleep around 10-11 p.m., don't stay up past midnight. (Illustration photo: Mashable).

Meanwhile, Dr. Singh recommends that you value the relationship between bedtime and waking time. You should do the following:

1. Keep consistent bedtime and wake-up times
2. Exposure to light, ideally sunlight in the morning
3. Avoid using too much caffeine during the day, especially after 2 p.m
4. Avoid eating a lot, drinking alcohol and exercising close to bedtime
5. Avoid exposure to strong light in the evening.

'Quality sleep is the foundation for optimal health. Even if nutrition and exercise are at their best, without enough sleep the benefits will be significantly reduced. Sleep is important for metabolism, the immune system, muscle recovery, brain function and mental health. Optimal sleep also prolongs life ,' said Dr. Singh.

However, if your sleep time does not meet the recommended level, you do not need to worry too much because quality is more important than quantity.

American sleep expert Nancy H. Rothstein said: 'A good night's sleep is important to have a positive, productive working day. So I understand why many people are looking for secrets to getting a good night's sleep. But rigid rules like the '5am club' or setting a mandatory deadline of eight hours of sleep can do more harm than good, making people feel as though they are failing or falling behind. behind'.

Consistency is key for both bedtime and wake-up time, Rothstein added . Our circadian rhythms work best with consistency, which optimizes health' .

Sleep is important for your brain.

Additionally, sleep takes up nearly a third of our lives but surprisingly many of us pay little attention to it. Sleep is not just a way to rest when all our important work is completed.

Instead, it's a vital function, helping your body stay balanced, influencing breathing and regulating everything from circulation to growth and immune response.

Sleep is vital for your brain, with one-fifth of your body's circulating blood flowing to your brain when you fall asleep. And what happens in the brain when you sleep is a period of intense regeneration, which is very important for how our memory works.

19th-century psychologist Herman Ebbinghaus demonstrated that we typically forget 40% of new content within the first 20 minutes, a phenomenon known as the forgetting curve.

But this loss can be prevented through memory consolidation, the process by which information is transferred from fleeting short-term memory to more durable long-term memory. This integration occurs with the help of a major part of the brain, called the hippocampus.

One of the main factors that contribute to memory consolidation is a good night's sleep. Sleep consists of four stages, the deepest stages are called slow wave and rapid eye movement sleep. And different stages of sleep have been shown to help consolidate different types of memories.

During non-REM slow-wave sleep, declarative memory is encoded into temporary storage in the anterior part of the hippocampus. REM sleep, which resembles waking brain activity, is associated with the consolidation of procedural memory.

Based on research, going to bed three hours after memorizing formulas and one hour after practicing skills would be ideal.

Getting enough sleep will help you wake up every morning with a regenerated, healthy brain and ready to face the challenges ahead.