Is embracing an earlier bedtime part of your New Year’s resolutions? Sleeping early has been associated with multiple health benefits, including improved rest and recovery. According to Dr Dattatray Solanke, consultant gastroenterologist at Kokilaben Dhirubhai Ambani Hospital, Mumbai, following a sleep schedule of 8 PM to 4 AM aligns with natural circadian rhythms, particularly for early chronotypes, or “morning people”.
Here’s how this routine can positively impact your body and how an early dinner can enhance your health and sleep quality.
Improved sleep quality: Aligning your sleep with the natural light-dark cycle promotes deeper, more restorative sleep. An earlier bedtime allows your body to spend more time in REM (rapid eye movement) and deep sleep stages, which are crucial for physical and mental recovery.
Better energy levels: Sleeping early and waking early ensures consistent energy throughout the day. Your body gets sufficient time to recover, leading to better focus and alertness, especially in the morning.
Hormonal regulation: Melatonin, the sleep hormone, peaks earlier in the evening, facilitating easier sleep onset. Additionally, better cortisol regulation in the morning helps you wake up feeling alert and refreshed.
Improved metabolism: An early bedtime supports efficient metabolic processes, reducing late-night cravings that can disrupt digestion. Your body digests and utilises food more effectively when you sleep earlier.
Dr Solanke said that having dinner early allows the body to fully digest food before bedtime, preventing discomfort, acid reflux, or indigestion that might disrupt sleep. “When you eat early, your blood sugar levels tend to stabilize before you go to bed, which can reduce the risk of waking up in the night due to drops in blood sugar. Your body is not working hard to digest food while you sleep, allowing it to focus on restorative functions like cellular repair and hormone regulation,” he said.
Veena V, chief clinical dietician, Aster Whitefield Hospital, Bengaluru, said that the gap between an early dinner and bedtime enhances digestion and reduces the likelihood of heartburn or bloating. “An early dinner improves sleep quality as the body isn’t preoccupied with digesting food during rest. It also helps control blood sugar levels and provides energy throughout the night without the need for late-night snacks,” she said.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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