The Mistake Most People Make After Getting Too Little Sleep. Moving up bedtime is your first instinct when you're tired, but according to new research, it's the last thing you should be doing.
It's critically important for people to only go to bed when they feel sleepy. If fatigue (or worse, time of night) is used as a prompt to go to bed, this may result in lying awake for prolonged periods of time at the start of the evening, trying to fall asleep.
If you sleep more than you need to you're probably going to wake up from a later sleep cycle, meaning you'll feel groggy and tired even though you've slept more.
Sleeping early or late, the study said, adversely affects the body's internal clock or what is known as 'circadian rhythm' — a natural process that regulates sleep-wake circle — and certain metabolic processes.
Don't go to bed too early or too late: For most adults, a bedtime should be set at no more than eight hours before you plan to wake up. A bedtime that is too early could make it difficult to fall asleep.
School-age children should go to bed between 8:00 and 9:00 p.m. Teens should try to go to bed between 9:00 and 10:00 p.m. Adults should try to go to sleep between 10:00 and 11:00 p.m.
Turning in before midnight is good for our health.
Some studies have found that people who go to bed late and have trouble waking up in the morning are more likely to have a shortened lifespan, in addition to a much higher risk of psychological disorders and diabetes.
Experts typically recommend that adults take naps eight or more hours before bedtime. For most people, that means napping before 3 p.m. Napping too late in the day may contribute to nighttime sleep problems. For some people, naps may feel natural or even necessary after lunchtime.
This all depends upon how late, and how regular, a person's sleep patterns are. For example, falling to sleep at 4 am and waking at 12 pm will cause a person to miss out on a large amount of daylight, especially in winter. This can be problematic for various reasons, including our physical and emotional health.
Hypersomnia means excessive sleepiness. There are many different causes, the most common in our society being inadequate sleep. This may be due to shiftwork, family demands (such as a new baby), study or social life. Other causes include sleep disorders, medication, and medical and psychiatric illnesses.
There are four likely culprits behind your low energy: your sleep need is more than eight hours, you're getting less sleep than you think, you've got sleep debt to pay back, or you're out of sync with your circadian rhythm.
Sleep feels good because when we rest, our bodies produce melatonin, which controls our sleep patterns. Our melatonin levels increase at bedtime, making us feel tired. Melatonin, secreted by the pineal gland, makes us feel cozy and relaxed, allowing our bodies to get the time off they need at the end of each day.
Sleep researcher Dean Croke recommends what's known as the 30-90 rule. As the name suggests, it means aiming to get either a 30-minute or a 90-minute nap to take advantage of the sleep cycles and avoid waking up during deep sleep, which can have some serious consequences — but more on that later.
Sleeping beyond the 90-minute cycle may mean you fall deeper into your sleep cycle and will find it much harder to wake up. The best answer to this question is that some sleep is always better than none. Trying to get in a power nap or achieving that full 90-minute cycle is better for you than no sleep at all.
According to a new study, the best time to sleep is from 10pm to 4am. People going to bed before 10 or after 11 are at greater risk for heart disease, compared to the average person. In this timeframe people have a 25-percent lower chance of developing heart disease than those who fall asleep after midnight.
“Staying up late leads to sleep deprivation, which can be counterproductive in 'getting things done,'” Dr. Yau said. “Your focus worsens, and productivity decreases. Being sleep deprived results in similar performance as being intoxicated.”
Night owls may be at higher risk for chronic disease, prior research has shown. A 2022 study found night owls were more sedentary, had lower aerobic fitness levels, and burned less fat at rest and while active than early birds.
10pm is the perfect bedtime. Going to sleep at 10pm enables you to get the recommended 7–8 hours of sleep, and still wake up by 5 or 6am. That means you can get in at least a 30-minute workout in the morning — a common habit among the most successful and productive people — and still be at work by 8 or 9am.
Don't be afraid of a 5:30 or 6:00 p.m. bedtime. This earlier bedtime can lead to a more consolidated night's sleep and therefore a later rising. Although it may seem counterintuitive, early bedtimes always translate into longer sleep periods at night.
6-12 years old: should go to sleep between 7:30 and 8:30 pm. 13-18 years old: should go to sleep around 10:00 pm. Bare in mind that once puberty hits, it will be difficult for teenagers to fall asleep until around 11 pm.
Final Verdict. The majority of people go to bed between 10:00 PM - 11:00 PM. If you're wondering what time to go to sleep, earlier would be my recommendation. Going to sleep earlier means you'll wake up earlier and feel more motivated.
Between 10pm-2am is where humans get the most beneficial hormonal secretions and recovery. Our stress glands (adrenals) rest and recharge the most between 11pm and 1am and melatonin production is highest 10pm to 2am. Regulate your circadian rhythms by going to bed at the same time each night.