You probably feel good when you go to sleep earlier, but did you know that you’re boosting your health as well? So you might love to stay up late and sleep in whenever you can, but if you want to maintain optimal health, you may want to call those habits quits. The more sleep you get, the better your memory, mood, heart health, weight, motor function, and athletic performance are. Take a look at these top 5 ways that going to bed earlier can help you live a longer, healthier life.
- You’ll have a longer life expectancy.
Studies have shown that those who stay up late have a 10 percent higher risk of dying before people who have an early bedtime. This has to do with the effects of messing with your biological clock. When you go to bed later, you typically experience more stress, eat later at night, and miss out on exercising. Try going to bed an hour earlier each night for a few days until your body gets used to falling asleep earlier. You might also try spending some time in the natural light when you wake up. Researchers say that this will help you to solidify the change in bedtime routine.
- You’ll have a lower risk of getting diabetes.
When you go to sleep earlier, you typically wake up earlier, which means your morning meal will also be consumed earlier. Studies have shown that people who eat a healthy breakfast between 7 and 8:30 have a lower BMI, which improves symptoms of diabetes and/or lowers their risk of getting the disease. Those who sleep later and eat a later breakfast, even between 7:30 and 9 am, did not see any improvements in their BMI or diabetes symptoms or prevention.
- You’ll have a lower chance of developing Alzheimer’s disease.
Studies show that Alzheimer’s disease can be related to an increase in the protein beta-amyloid, which leads to the accumulation of plaque in the thalamus and hippocampus areas of the brain. When you go to bed earlier and get more sleep, you have less of a risk of developing this kind of protein.
- You’ll have less of a risk of developing arthritis.
When you get less than seven hours of sleep each night, you can create a lot of excess inflammation in your body. Inflammation can lead to several autoimmune disease, including arthritis.
- You’ll have a more regulated schedule.
When you determine how much sleep your body actually needs, you can wake up naturally at just the right time each morning. You won’t feel the exhaustion and grogginess that you usually feel when you go to bed late. In order to determine this “perfect” amount of sleep, you should go to bed at your normal time for several days and try to wake up without an alarm clock.
Take an average of the hours you naturally slept, and you’ll figure out how much sleep your body needs. You can use these numbers as a guideline and try to go to bed at a time that will allow you to get the sleep that’s right for you. Don’t forget that consistency is key. Try to go to bed and wake up at the same times each day, including on weekends!