Early to bed: Mumbaikars decode how sleeping early improved their health

A new study published in the European Heart Journal which analysed the sleep and heart patterns of around 88000 adults for six years found that going to bed between 10 and 11 pm every night can contribute to improved heart health Participants who went to sleep between 11 pm and 1159 pm had a 12 per cent greater risk of developing cardiovascular disease while those with postmidnight bedtimes had a 25 per cent higher risk In a city infamous for its long working hours and longer commutes early bedtime can seem a challenge Readers whorsquove made the switch reveal how the turnaround made a positive impact on their physical and mental wellbeingNo more bingesRahul Banerjee 34 chefturnedmarketerRahul Banerjee before and after switching to a morning routineI was always a night bird My day began post 930 or 10 pm after my dog and wife had gone to bed it was when I did my ideation During the lockdown however as I became more involved in household chores I realised that I needed more time Waking up late meant I was losing valuable daylight hours As a result it would take twice as long to complete the task The first few days were difficult and disorienting But as they say when you practice something for 21 days it becomes a habit Now I begin my day at 5 am I take my dog for a walk and then hit the gym As opposed to the past when my health was never a priority for me my lifestyle has come to the forefront now I was obese when the lockdown started But the AM routine helped me to reduce from 93 kg to 72 kg I attribute this shift to exercising but also to the fact that not staying up late meant that I could cut down on my 3 am binges I was an emotional eater and would relish the process of making myself a huge juicy burger Today I eat nine small meals the last of which is at 830 pm This ensures that I sleep as soon as my head touches the pillow Being an early riser has also improved my mental health Having struggled with PTSD for more than a decade now I found my mental state reaching an alltime low during the beginning of the lockdown Having that extra time with myself and my wife has played a crucial role in elevating my mental health I am also much more productive mdash I meet my office timelines and can end the day when my office ends Looking back my biggest regret is that I didnrsquot make this shift earlierInspired by the simpler lifeAnkita Arya 28 PR professionalAnkita Aryarsquos morning routine boosted her motivation levelsWhen the lockdown was first announced I spent all day at home My routine which was already partial to late nights went out of control I was bingewatching shows until 5 am and then waking up at 9 am for work I wasnrsquot sleeping enough which took a toll on me physically and emotionally My motivation and energy levels were at an alltime low and I even regained the weight I had lost before the lockdown as gyms were shut After five months I moved back to my hometown Everyone around me was an early riser and in some ways I was compelled to change my routine to keep up I was amazed by the transformation mdash a morning routine leaves me reenergised I can focus more on my work and have stopped bingewatching shows I took a solo trip to Himachal Pradesh and being in the midst of nature inspired me further to stick to the diurnal clock Upon my return to Mumbai I continued to maintain the routine I have started a homebased exercise routine and am learning to play the flute I also practice intermittent fasting which keeps my eating in checkExpert speakDr N Ladak and Dr S SolankiDr Naazneen Ladak a psychiatrist explains that we have two types of sleep cycles mdash REM and nonREM sleep NonREM sleep takes place in the early part of the night while REM sleep takes over as we get closer to the day Sleeping early gives you the benefits of both these stages Further melatonin your sleep hormone is released between 2 am and 4 am It is responsible for improving the quality of your sleep It is important to sleep for at least eight to nine hours every night without breaks in the cycle Getting enough sleep can prevent mental health issues such as anxiety and depression ldquoA morningbased routine is more in sync with the bodyrsquos circadian rhythm which corresponds with daylight Sleeping and waking up at the same time every day gives your body a chance to heal more effectively Sleep occurs in 90minute cycles and each stage has associated functions These include restoring your brainrsquos chemical balance and consolidation of memories Erratic sleep hampers the repair process Despite sleeping for the same number of hours your body has not undergone the necessary repair You may experience memory loss or mood changesrdquo explains Dr Sonam Solanki consultant pulmonologist at Masina HospitalGive it a shotEven if you canrsquot meet the lsquogolden hourrsquo prescribed by the study Dr Solanki suggests these routinesgtgt Stick to a relatively early but regular sleeping routinegtgt Ensure you eat your last meal at least two hours before bedtimegtgt Avoid caffeine after 5 pm so your body is not affected by the residual effect of stimulantsgtgt Avoid reading or scrolling on your phone at the end of the day