Thread by @Telegraph

😴A new study has pinpointed a “golden hour” between 10pm and 11pm as the sweet spot for going to sleep.

Here's why going to sleep during the ‘golden hour’ could save your life

Thread 🧵👇
telegraph.co.uk/health-fitness…

⏰The study found that those who dozed off between 10pm and 10.59pm had a lower risk of cardiovascular disease and stroke than those who dozed off earlier or later

💤"In order to stay healthy, we need to sleep in sync with our natural circadian rhythms" says Guy Meadows, Clinical Director of the Sleep School

"There are lots of links between sleep disturbance and heart disease...disturbed sleep increases your blood pressure"

🧠The purpose of sleep is to activate your parasympathetic nervous system leading to relaxation, growth and repair, recovery and immunity.

But when you are sleep deprived you’re pushed into a state of sympathetic dominance.

➡️So basically, fight or flight.

📈"We also know that sleep plays a fundamental role in insulin regulation – that’s the hormone that controls our blood sugar – so lack of sleep can lead to changes in insulin sensitivity" says Guy Meadows

😴So what can we do to get the best quality sleep?

"First and foremost you need to keep to regular sleep/wake times"

📱"In the last hour before going to bed, do some simple things like switching off the telly and all devices like laptops and phones"

❓What should we do in the morning?

"Morning light is essential" says Meadows

So switch on a bright light when you get up

🌞A 10-minute walk at 10am will improve our mental health and our sleep no end

Read more daytime secrets for a perfect night’s sleep 👇
telegraph.co.uk/health-fitness…

🕐Do you normally fall asleep during the 'golden hour' between 10 and 11pm?