When Is The Best Time To Go To Sleep?

Night owl? Early bird? Siesta specialist? Getting the right amount of sleep, no matter our preferences, is vital for our health and happiness – but when is the best time to go to sleep? The answer depends on both scientific and lifestyle factors, and varies from person to person. But don’t worry – we’re here to share all the info on when you should be hitting the hay to hit your sleep goals, including insights on the research, ideal sleep duration, and practical tips for a more refreshed you.

The science of sleep timing

In most living organisms, there is a biological clock that regulates daily cycles of sleeping and waking – and humans are no different. Our circadian rhythm is driven by a certain part of the brain and typically follows a 24-hour cycle, responding to light exposure to determine when we feel tired and when we feel awake. The circadian rhythm also affects things like hormone production and metabolism, so it’s important that we try and make our sleep patterns align with it as much as possible if we want our bodies to work at their best.

The average circadian cycle tends to prompt sleep between 10pm and 11pm, since it’s naturally aligned with the earth’s cycle of day and night. In fact, going to bed at this time has been found in studies to be linked to a lower risk of heart and circulatory disease. So, could this be the magic number? Not for everyone…

Let’s consider chronotypes

Find that you come awake at night? Or just love getting up at the crack of dawn? There’s a reason for that. Humans all have individual ‘chronotypes’: biological preferences for certain sleep/wake times. Whether you’re an early bird or a night owl, chances are you’ve noticed your preferences, and understanding this better could be a key to nailing down your perfect sleep time.

Some studies have found that genetics actually play a role in your chronotype, giving you a scientific inclination to certain times of the day, but your lifestyle can also shift your sleep patterns – or even throw it off completely. If your internal clock and your natural schedule are not matched up, you might suffer from ‘social jetlag’, which can lead to various health and wellbeing issues. Understanding your chronotype and whether your lifestyle is matching it or not can help you make adjustments and determine a better sleep schedule for your body.

How much sleep should you actually be getting?

So let’s get into the nitty gritty. How much sleep should you actually be aiming for each night? Well, in general, 7-9 hours a night is the recommendation for adults. This will vary by age, activity level, and health, with some people needing much more and others needing much less to function at their best. What matters most is getting enough full sleep cycles overnight. These are 90 minutes long, and include various stages of sleep including the vital deep and REM sleep. You can use a sleep calculator to find out how many hours you need to sleep to get enough full cycles. Remember: both too much and too little sleep is linked with health risks!

So, what’s the ideal sleep schedule?

Obviously, there’s no one-size-fits-all answer for the best sleep schedule. However, if you’re trying to align yours more closely with human’s natural circadian rhythm, here’s a good schedule to start with: asleep by 10-11pm, up around 6-8am. Consistency is more important than exact timings, though, so whatever schedule you try out, stick to it. You can also determine which chronotype you are if you haven’t already, and align your sleep with this to boost your energy and mood. In short, if you’re hitting 7-9 hours of full sleep cycles a night, you’re going to sleep at the perfect time.

Tips for a better night’s sleep

Struggling to get the quality sleep you need? Here are a few tips that might help you:

Be consistent with your sleep schedule
Weekends, weekdays, workdays, holidays: try to stick to a consistent sleep-wake schedule to give your body a refreshing routine.

Wind down properly
Create a bedtime routine that relaxes you and regulates your circadian rhythm, including dim lights, no screens, and even some light stretching.

Cut off caffeine later in the day
Drinking caffeine or eating a heavy meal too close to bedtime could prevent you from falling asleep when you need to, so avoid doing this if possible.

Make your room dark and cool.
A cool, dark, and quiet bedroom is the most conducive for a good night’s sleep. Open a window, get a fan, close the blinds: time to get cosy.

Don’t be shy of white noise or supplements
If you’re really struggling to turn off your mind, sleep apps or white noise can be very helpful to lull you into that sweet, sweet REM cycle.
Sleep supplements like Sleep Deep can also improve the quality of your sleep once you drift off.

When you’re trying to find your ideal sleep schedule, it’s not about perfection: it’s about consistency. Simply choose a time that suits your body and lifestyle, and keep it up day after day. Your body will get used to the routine, and your sleep quality will improve exponentially. Listen to your body, respect your rhythm, and the rewards will come. Happy sleeping!