An hour from which I shouldn't go to bed. Understand why

O number of hours of sleep is as important as the time we lie down. Although there is no ideal time for everyone, this choice can affect circadian rhythm and sleep quality. 

The question is, what's the worst time to go to sleep? Two sleep doctors approached the issue in an EatingWell article.

What's the worst time to go to bed?

According to experts, people should avoid going to bed after midnight, explaining why. 

You can desynchronize your circadian rhythm.

Your circadian rhythm is your body's internal biological clock. This helps to regulate the moments when you are awake and when you are sleepy. It also helps regulate hormones, metabolism, immune function and cell repair. 

In other words, there is no universal bedtime that fits everyone. Some people prefer to sleep early, while others have a later sleep time. 

The problem arises when your sleep time is desynchronized from your biological clock or the routine you need to follow. 

“ Your sleep time should be aligned with your circadian rhythm”, highlights neuroscientist Chelsie Rohrscheib. “Sleep outside this period will cause poor sleep quality and increase the risk of health problems”. 

Melatonin and cortisol cycles may be deregulated

Melatonin and cortisol are two essential hormones for sleep, both drying an accurate daily schedule. 

Melatonin, which signals the body that it is bedtime, reaches its peak at night and decreases throughout the night. Cortisol, a natural warning hormone, increases in the early hours of the morning to prepare the body to wake up

“Melatonin, which is regulated by sunlight and reaches its peak at the end of the afternoon and begins to decrease when trying to sleep after midnight,” says doctor Alex Dimitriu.

Deep sleep decrease

Deep sleep, also known as slow-wave sleep, is the most remedial stage of the sleep cycle. It's when the body repairs the tissues, consolidates the memories and eliminates the metabolic residues of the brain. 

It is important to stress that deep sleep focuses on the first half of the night, that is, the later you go to sleep, the less deep sleep you will have. “To lie down late reduces the sleep of slow waves, which usually occurs in the first half of the night,” says Dimitriu.

It may be associated with chronic health problems

Research suggests that chronic circadian misalignment can lead to a greater risk of long-term health problems. 

“People who are awake or sleeping at abnormal times have a high risk of developing many chronic diseases, such as cardiovascular diseases, type 2 diabetes, obesity, dementia and depression,” says Rohrscheib.

“If your circadian rhythm remains out of alignment even by striving to correct it, this may indicate an underlying problem worth discussing with a sleep specialist.”.