Hi,
Welcome back to icliniq.com.
Thanks for the follow-up.
I have read your query and understand your concern.
The recommended guideline is that adults should sleep seven or more hours per night on a regular basis to promote optimal health, but you are getting sleep in the split way of four hours on average from 2 AM to 8 AM and then again two hours on average from 10 AM to 2 PM.
You have mentioned you have established this kind of sleep pattern for quite a long duration since July last year. Please answer a few questions-
1. How is the sleep quality?
2. Do you feel any lethargy, weakness, brain fog, or cloudiness in your thinking after getting up from sleep?
Sleep quality is very important rather than maintaining sleep duration. However, both are essential in the long term.
If you are feeling normal with this kind of sleep pattern without any post-sleep issues, then there should not be any kind of increased risk or odds of developing a cardiac problem.
Regarding how to promote sleep naturally on time, I would suggest the following:
1. You must do exercise at least 45 minutes a day for five days a week. Aerobic exercise boosts immunity, keeps body organs functioning at their optimum level, and maintains healthy heart and lung function.
2. You must follow your daily routine with adequate nutrition taken on time and take an afternoon nap of 20 minutes only.
3. You must be physically active throughout the day; that makes your body tired enough so that the moment you hit the sack, you feel drowsy.
4. You must have dinner two hours before bedtime.
5. You must avoid watching television before sleep and be away from electronic gadgets for at least half an hour before sleep. Make your room soothing for sleep by dimming the light, taking a bath, and plugging in earphones with relaxing and calming music. Set room temperature that you are comfortable with, neither too cold nor warm temperature of the room.
6. You must avoid tea, coffee, or any drink before bedtime.
7. You must avoid continuous thinking about future that makes your brain alert and awake before sleep.
8. Changing your daily lifestyle habits only would help you get a proper and healthy sleep quality, and a few of them I have listed above.
I hope this helps.
Please follow up if you have any health-related queries.
Take care.
Thank you.