What is the perfect time to go to bed and why it is important to track your sleep hours

Why tracking your sleep may be the most underrated health habit you need today. Doctor says that sleep is the most effective and most natural way to reset your body, which affects brain, metabolism, heart — and yes, even your emotions (Image: Pexels)

Sleep, like the other pillars of health, is one of the most neglected in our fast-paced world where productivity often takes centre stage. But inadequate or poor-quality sleep doesn’t just cause fatigue — it can disrupt nearly every system in your body, impairing immunity, focus, metabolism, and even mood.

As per Dr. Neha Arora, Sleep Specialist, MindRest Wellness Centre, Faridabad, “Sleep is the most effective and most natural way for resetting the body process. Your brain, metabolism, heart, and, yes, even your mood all begin to take a hit — and all because you aren’t getting sufficient quality shut-eye.

To maintain healthy sleep habits, it’s essential to understand how many hours of rest your body truly needs — and that’s why tracking your sleep is so important.

How Much Sleep Is "Not Too Much" but Just Right?

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According to Dr. Neha, the ideal sleep duration varies depending on your age, lifestyle, and overall health. That said, most adults require 7 to 9 hours of sleep each night to function optimally. And sleeping fewer than six hours — or 10 or more — consistently can result in physical and mental issues as well over the years, she says.

The Importance of Tracking Your Sleep Hours

Many people say they feel “fine” having only taken 5-6 hours of sleep. But the effects of not getting enough sleep, are more gradual and insidious – irritability, low attention span, poor memory or compromised immune function.

Sleep Affects Brain Function

-Low Sleep has a direct effect on learning, focus and memorisation. When sufficient sleep is not provided, the brain may not function optimally to process or retain the information.

-Getting enough sleep allows the brain to flush out all the toxins and reinforce the neuronal pathways. Dr Neha says skimping on sleep is like using a smartphone all day on a 10 per cent battery.

-Sleep also regulates hormones like as insulin, cortisol (stress hormone), and ghrelin (hunger hormone) in our body. Lack of regular sleep creates imbalances which drive up cravings, weight gain, and stress.

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Benefits of Consistent Sleep Schedules

Getting into a routine of going to bed and getting up at the same time daily will assist in stabilising your body’s circadian rhythm — your internal clock that helps to regulate sleep, metabolism and energy levels.

-Enhances daytime alertness

-Improves digestion and metabolism

-Boosts mood and emotional balance

-Lowers the chances of developing chronic ailments such as diabetes, heart problems.

Resources for Tracking Sleep

Tracking sleep using a log or technology can provide insight into patterns and help identify areas of concern early on. Some tools include:

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• For example, sleep tracking apps such as Sleep Cycle or Pillow
• Smartwatches or fitness trackers
• Users enter their bedtime and wake time, how well they slept, and how they felt when they woke up on a manual sleep journal.

Warning Signals That Indicate You Are Lacking Sleep

-That ever-present low level of weariness, even after sleep

-Trouble concentrating

-Mood swings or irritability

-Immunosuppression (recurrent colds or illnesses)

-Increased cravings or weight gain

-Your body might be screaming for more rest if these signs hang around.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.