Do something good for your own body and go to sleep early – so some people should think that otherwise only make it to bed at midnight. But this does not necessarily have to be an advantage, as a sofa bed explains.
You can see them on social media: especially young people who consciously celebrate their healthy lifestyle. Hardly until no alcohol, regular sport, a balanced diet and sufficient sleep are often mentioned as important building blocks for your own well -being.
Most doctors: inside should agree here. However, the topic of sleep is differentiated, as a sleep expert explains to the Austrian standard. For example, when it comes to what time you say goodbye to bed.
Healthy sleeping from the chronotype influenced
Melanie Pesendorfer has his own practice and gives tips for healthy sleep. She says: “If you now go to bed at 9:30 p.m., because you think that this is good for sleep hygiene, but you are awake because you should simply go to sleep later in the long term, a sleep disorder can develop from it in the long term.”
People – to put it simply – divide chronotypes into different categories based on their internal biological clock: While, for example, some people get out of bed in the morning (“lark”), others prefer to stay awake (“owls”) and then get up later.
Few people are natural risers: inside
Several factors determine which chronotypes you belong, including your own genetics and lighting conditions, which also emphasizes Pesendorfer’s sofa coach. So -called normal types are ideally up between seven and eight in the morning – and sleep between 10:30 p.m. and 0 a.m.: “This depends a bit on the season because the sun is the most important clock of our inner clock.”
Because according to the standard, only between ten and twenty percent of all people are so -called morning people, who can then fall asleep earlier.
According to Pesendorfer, the best sleep is “without pressure”. “When we deal intensively with it, we see no more than something natural, but as something that you have to perfect like like nutrition or fitness,” she warns.
A too early bed can get your own natural internal clock out of the beat, so that the quality of sleep suffers in the long term. “And so you may feel a bit limp like a mini jet lag despite sufficient hours of sleep,” the sofa bed continues.
Expert calls “sleep hygiene network number one”
The most important rule, “sleep hygiene network number one”, is regularity, taking into account your own chronotype. The more regular someone goes to sleep at the same time, “the better the sleep works and the more healthier you are subsequently”.
Nevertheless, there is no need to worry, there should be phases in which this does not work quite as well. For example, when a longer celebration is due to friend: inside the weekend. Then, according to Pesendorfer, you should sleep in a lot the next day – without any alarm clock.
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