Beware of this hour.. sleeping afterwards robs you of the deepest stages of rest

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Everyone talks about the number of hours they sleep, but few pay attention to the timing of sleep itself. Although there is no ideal bedtime that suits everyone, the timing of sleep can affect the body's daily rhythm (the biological clock) and the quality of sleep. The internal clock of your body is influenced by light and darkness, and sleeping at times that do not align with this rhythm may contribute to sleep problems.

So what is the worst time to sleep? Experts say it is after midnight. Two doctors state that going to bed after 12:00 AM conflicts with the body's natural sleep rhythm, affects essential sleep stages, and may be associated with an increased risk of chronic diseases.

Here are the key points to know about sleeping after 12:00 AM, according to a report published on the "Eating Well" website.

The daily rhythm is your body's internal clock that operates over a 24-hour period, helping to regulate wakefulness and drowsiness, as well as hormones, metabolism, immune functions, and cell repair. Light and darkness are among the strongest signals that keep this clock in sync.

This does not mean that there is one sleep time that suits everyone, as some people naturally prefer to sleep early, while others tend to sleep late. The problem often arises when your sleep timing consistently conflicts with your internal clock or the schedule imposed by your work.

Dr. Chelsea Rohrsheb stated that your sleep time should align precisely with your daily rhythm, adding that sleeping outside this window is likely to cause poor sleep quality and expose you to health risks.

Melatonin and cortisol are two essential hormones for sleep, and both follow a precise daily schedule. Melatonin, which signals the body that it is time to sleep, peaks in the evening and then declines as the night progresses.

Cortisol, the natural wakefulness hormone, rises in the early dawn hours in preparation for waking up. Sleeping after midnight can lead to a mismatch between your sleep schedule and these natural rhythms, especially if you are exposed to bright light late at night.

Dr. Alex Dimitriou stated that melatonin, which is associated with sunlight and peaks in the evening, has already begun to decline when you try to sleep after midnight, while cortisol starts to rise towards the morning, acting as your body's 'natural alarm clock.'

Deep sleep, or slow-wave sleep, is the most restorative phase of the body in the sleep cycle, during which the body repairs tissues, consolidates memories, and eliminates metabolic waste from the brain. Importantly, this type of sleep is concentrated in the first half of the night, meaning that the later you go to bed, the less of it you get.

Dimitro stated that delaying bedtime reduces slow-wave sleep, which often occurs in the first half of the night, and that excessive staying up late leads to its decline. Those who consistently lack sufficient deep sleep often wake up feeling unrefreshed, no matter how long they sleep, and this deficiency may be associated over time with impaired cognitive functions and reduced physical recovery.

Research indicates that chronic disruption of the circadian rhythm may increase the risk of long-term diseases. Rohrschib noted that those who are awake or asleep at unusual hours face a higher risk of developing many chronic diseases, such as cardiovascular diseases, type 2 diabetes, obesity, dementia, and depression.

Getting used to late sleep times over time may lead to chronic sleep disorders. Rohrschib explained that the risk of insomnia and others increases when sleeping regularly outside the natural window of the circadian rhythm, adding that if your rhythm remains disrupted despite attempts to correct it, this may indicate an underlying problem worth discussing with a sleep specialist.

To support sleep quality and long-term health, it is recommended to stick to a consistent sleep and wake schedule, along with reducing lighting and avoiding screens at least one to two hours before sleep.

In addition, make sure to get natural light during the day, avoid caffeine after 3 PM, and keep your bedroom cool, as a cooler environment supports the drop in core body temperature necessary for sleep.

And if your sleep timing seems consistently off despite your efforts, consult your doctor or a sleep specialist.