The Effects of Sleeping at 4 AM and Waking Up at 11 AM on Health

Prescription for bad health! This routine is harmful for our body for skin, for everything. If we follow this routine, we can't feel good sometimes. We feel bad, tired because of that naturally, we are good, but because of this routine, we feel always tired because this is not a suitable time to sleep and a suitable time to wake up. We have to sleep early, like 11 o'clock, and we have to get up like 8 or 9 o'clock. This is the best time, but almost everyone follows this routine. They sleep at 4 o'clock and get up at 12 o'clock or 11 o'clock. This is not the best time. It makes problems in our life, in our body, and we can't do any work easily. Our mind feels tired always.

General Sleep Recommendations for Adults

Sleeping from 4 AM to 11 AM provides you with about 7 hours of sleep, which is generally within the recommended range for adults (7-9 hours). However, the timing of your sleep can impact your health in several ways.

Circadian Rhythms

Our bodies are naturally attuned to a circadian rhythm which typically aligns with the day-night cycle. Sleeping during the day and being awake at night can disrupt these rhythms, potentially leading to issues such as insomnia, mood disorders, and metabolic problems over time.

Vitamin D and Sunlight

Waking up later in the day may also limit your exposure to natural sunlight, which is important for vitamin D synthesis. This, in turn, can affect your mood and energy levels. Sunlight exposure is crucial for maintaining vitamin D levels, which play a vital role in bone health and immune function. Lack of sunlight exposure can lead to seasonal affective disorder (SAD), a type of depression that occurs during the darker months.

Social and Work Life

Depending on your schedule and responsibilities, a sleep routine that starts at 4 AM may interfere with social interactions and work commitments. This interference can lead to stress or isolation. Maintaining a healthy work-life balance is essential for overall well-being, and disruption to your sleep schedule can negatively impact this balance. It is crucial to find a sleep routine that aligns with your daily activities and commitments without compromising your health.

Sleep Quality

The quality of sleep matters as much as the quantity. If you find it difficult to fall asleep or stay asleep, it might be worth evaluating your sleep environment and habits. Factors such as mattress quality, room temperature, and the presence of distractions (e.g., electronic devices) can affect the quality of your sleep.

Is This Routine Acceptable?

If this routine works for you and you feel rested and alert during your waking hours, it might be acceptable. However, if you experience fatigue, mood swings, or health issues, you might want to consider adjusting your sleep schedule to align more closely with typical day-night patterns.

Adjusting Your Sleep Schedule

To help improve the effects of your sleep schedule, consider the following adjustments:

Gradually shift your sleep time earlier in increments of 15-30 minutes every few a consistent bedtime routine to signal to your body that it's time to sleep.Ensure your sleep environment is comfortable and conducive to sleep (dark, quiet, and cool).Avoid screens and stimulating activities for at least an hour before bed.Exercise regularly, but not within a few hours of bedtime.

By making these adjustments, you can better align your circadian rhythms and potentially enhance the quality of your sleep.

Conclusion

While the quantity of sleep is important, the timing of your sleep plays a crucial role in your overall well-being. Maintaining a sleep schedule that aligns with your body's natural rhythms can help improve your energy levels, mood, and overall health. Consulting with a healthcare professional can provide personalized advice and help you develop a sleep routine that works best for you.