Is the eight hours of sleep rule a myth?

https://www.boldsky.com/health/wellness/the-eight-hours-of-sleep-rule-is-a-myth-here-s-what-an-expert-has-to-say-about-sleep-144426.html

Is the eight hours of sleep rule a myth?

Believe it or not, alarm clocks are a habit as detrimental as cigarettes. They make you dependent and steal away a peaceful night’s sleep. The body awakens on its own when it's well rested, and this rest-time needn’t be eight hours.

No dogma in science can quantify sleep. Naps, siestas, catnaps, slumbers, and the rest can all yield the same results, provided they are of standard quality. The "quality," yes, is all that matters. Ayurveda says that even two and a half to three hours could be sufficient for the human body to function, provided it was quality rest time.

Don’t quantify your sleep; rather, let’s learn some methods to get a premium sleep that can keep us going all day.

Biological clock:

Do not mess with your body clock. We all have a sleep-awake cycle, or circadian rhythm, that influences all body activities. This is greatly affected by sunrise and sunset, as well as the sleep routine.

The moment you push yourself to stay up those extra hours or be lazy to leave bed in the morning, you are creating havoc for your sleep cycle. The clock uses cues from daylight and nighttime to regulate a variety of bodily functions, including immune response, digestion, and sleep. Chronobiology is the study of circadian rhythms, and it tells us that prolonged periods of indisciplined sleep timing can even lead to cancer.

If you maintain a correct bedtime, the number of hours of sleep will automatically take a backseat.

Disciplined nutrition:

Food habits affect the wholesomeness of sleep. Eat right and at the correct time. Late dinners take hours to digest. The body cells are too busy absorbing the dinner, rather than switching to a rest mode.

Similarly, a hearty spread at night isn’t advisable; caffeine, fats, spices, and sugar all excite the digestive system. Food absorption produces body heat, and energy. It stimulates the brain and muscles, awakening you even further.

You probably got into bed early after a scrumptious Mughlai meal last night, only to have overslept and still felt groggy the next day.

Screen time:

The biggest woe of today’s world—--gadgets at bedtime. We read about it all the time, but succumb to this guilty pleasure, everyday. I feel you since I do it too. That last instagram scroll or mail check is so ‘seemingly’ necessary. But, after that, you could be sleeping for 10 hours and still feel like you haven’t slept enough.

Screens emit blue light of short wavelengths, which delay melatonin ( sleep inducing hormone ) production, similar to the effects of morning sunlight on sleep. The induction of sleep is delayed, and bedtime keeps getting later. Mindful resting doesn't happen.

Exercise:

Sleep quality may change the same night for those who exercise for at least 30 minutes at a moderate intensity. The body works toward a restful, restorative sleep to replenish all the energy lost during workouts. Alternatively, getting a restful sleep could enhance your athletic or workout performance.

However, extensive activities too close to bedtime aren’t warranted to help the body switch to hibernation mode.

Anger:

Poor quality sleep, leaves you irritable and angry. Well! It's a viscous cycle.

Anger, fights, and unresolved arguments make you feel unsettled. Grief and negative thoughts repel sleep. It's important that you resolve matters with family and friends before bedtime. If you are short tempered, be prepared to practice daily meditation, breathing exercises, and music therapy before sleeptime.

Conclusion

Literature says even 2-3 hours of sleep could energize you enough to sustain the day, provided it's an interrupted deep slumber. The body’s metabolic functions that are not in harmony with the mind can keep you in bed for 8 hours only to make you sluggish the whole day. Eventually leading to disease like sinsomnia, sleep apnea, hypertension and so on.