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- The best time to go to sleep at night is a time frame in which you can achieve the recommended sleep recommendation for your age group. You can figure out the best bedtime for your schedule based on when you have to wake up in the morning and counting backward by 7 hours (the recommended minimum per night for adults).
www.healthline.com/health/best-time-to-sleep
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Why is Bedtime important for sleep?
When is the best time to go to sleep?
May 13, 2023 · Adults should try to go to sleep between 10:00 and 11:00 p.m. Despite age and sleep need, having a consistent wake time, even on the weekends, is important for better sleep. Schedules, wake times, and even sleep needs can shift, so it helps to remain flexible.
- Overview
- Best sleeping hours
- How our circadian rhythm works
- How much sleep do we need?
- Side effects of not getting enough sleep
- Side effects of getting too much sleep
- When should I go to sleep?
- Takeaway
In an “ideal” world, you’d have the luxury of going to bed early and then waking up early, all rested for a productive day ahead.
But some commitments, like job duties or child care, can make it difficult to adhere to the “early to bed, early to rise” philosophy.
There are perhaps two important aspects to consider when it comes to sleep: the amount of sleep you get and the consistency in time.
Going to bed while it’s dark can ensure you get enough rest while also making it easier to fall asleep. It’s also important to get the right amount of sleep on a regular basis to help prevent potential health consequences.
Ideally, people ought to go to bed earlier and wake up in the early morning hours. This pattern matches our biological tendencies to adapt our sleep pattern with that of the sun. You might find that you’re naturally sleepier after sundown.
The exact time depends on when you tend to wake up in the morning. Another consideration is the amount of sleep you need per night.
Circadian rhythm is a term to describe your brain’s natural sleep-wake schedule. It’s like our internal clock.
Everyone experiences natural dips in alertness and increased wakefulness during certain times in a 24-hour period. People are most likely to be at their sleepiest at two points: between 1 p.m. and 3 p.m. and between 2 a.m. and 4 a.m.
The better the quality of sleep you get, the less likely you are to experience significant daytime sleepiness.
Circadian rhythm also dictates your natural bedtime and morning wakeup schedules. Once you get used to going to bed and waking up at the same time each day, your brain adapts to this schedule.
Eventually, you might find yourself going to bed easily at night and waking up right before your alarm clock without any issues.
Your circadian rhythm may be off-balance if you work irregular shifts or go to bed at different times throughout the week. This can result in periods of daytime sleepiness.
Most experts recommend that adults get at least 7 hours of sleep per night. Here’s a breakdown of the average amount of sleep you should get by age:
If you experience daytime sleepiness, it’s a sign that you’re not getting enough sleep at night. You might also experience accidents, irritability, and forgetfulness.
Not getting enough sleep on a regular basis can also lead to more long-term health consequences. These include:
•getting sick more often
•high blood pressure (hypertension)
•diabetes
•heart disease
While the side effects of not getting enough sleep have long been established, researchers are now investigating the health consequences associated with too much sleep.
You might be sleeping too much if you find yourself needing more than 8 to 9 hours of sleep on a regular basis, and perhaps needing naps on top of this amount.
Sleeping too much can lead to many of the same side effects as sleeping too little, including:
•depression
•irritability
•cardiovascular issues
The best time to go to sleep at night is a time frame in which you can achieve the recommended sleep recommendation for your age group.
You can figure out the best bedtime for your schedule based on when you have to wake up in the morning and counting backward by 7 hours (the recommended minimum per night for adults).
For example, if you need to be up by 6 a.m., you should consider winding down before 11 p.m.
Another key is to figure out a sleep schedule you can stick with every single night — even on weekends. Staying up late and sleeping in on the weekends can make it difficult for you to get back on track during the workweek.
Overall, it’s best to go to bed earlier in the night and wake up early each day. Still, this type of sleep schedule may not work for everyone.
It’s far more important to make sure you get enough sleep and that it’s good quality sleep. You can ensure this happens by going to bed and waking up at the same time every day.
- Kristeen Cherney
Use our sleep cycle calculator to estimate the best time for you to wake up and go to bed. You will be given multiple results based on your age as well as your goal wake time or bedtime. The results are broken down to optimize your REM and non-REM sleep cycles.
- Everyone has a different circadian rhythm. Some people are better off going to bed early and waking up early (early birds), while others do better...
- Yes. As we age, the number of hours of sleep needed daily decreases. For example, newborns need 14-17 hours/day, while adults aged 65 and over need...
- If you wake up at 6 am, to get 7-9 hours of sleep you should be going to bed between 9 pm and 11 pm.
- You may need 8.5 hours or 9 hours of sleep/night. If that doesn't help, you should focus on improving the quality of your sleep by understanding ba...
- Our circadian rhythm determines our sleep/wake cycles. These are determined principally by heat and light, making it natural to sleep when it's col...
- Understanding basic sleep hygiene can give you insight into what things you may be doing that are causing you to have trouble falling asleep, stayi...
Aug 30, 2024 · What is the ‘best’ bedtime? So, routine and consistency are clearly essential for high quality sleep. But surely there’s a specific bedtime that can help us achieve a deeper, more restful sleep?
Jan 18, 2021 · Currently, experts at the National Sleep Foundation suggest that adults sleep between seven and nine hours each night, but that the acceptable range can extend towards 10 hours and as...
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- Content Strategy Manager, Hearst Magazines
Nov 9, 2020 · The Best Time to Sleep Is Between 8 p.m. and Midnight. It’s been proven that optimal restorative sleep is achieved when we go to bed in the evening but not too late — specifically between 8 p.m. and midnight. To align our sleep schedules with our body’s natural cycles (our circadian rhythms), adults should go to bed when it’s dark out, after 8 p.m.
Oct 26, 2024 · Enter the time you’d like to wake up in our tool below and, based on 90-minute sleep cycles, we can tell you the best times to go to bed to wake up feeling fresh. We’re used to hearing that we ...
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