The National Sleep Foundation recommends adults get at least 7-9 hours of sleep at night to stay healthy and alert, and getting that amount of sleep is often affected by preferences and evening schedules, but is there a best time to go to sleep?
Sleep experts say there is a window of several hours between 8pm-midnight that allow a person to get a quality night’s rest, but finding when you can comfortably fall asleep within those hours is a matter of science, specifically biology. It’s our genetic makeup that determines whether we are a ‘night owl’ or ‘morning lark.’ As Dr. Allison Siebern explains: “For people who are night owls, going to bed very early goes against their physiology.” The same can be said for morning people who try to stay up late.
What also affects when we go to sleep is our jobs, family obligations and social lives. Dr. Matt Walker says: “The time of night when you sleep makes a significant difference in terms of the structure and quality of your sleep.” To find your best bedtime try experimenting with different times when you are feeling tired. You may have to try slight variations in bedtimes – try 15 minutes increments – to find what works well for you. The key is getting up at the same time every morning and staying consistent on the weekdays and weekends to keep your body’s internal clock on schedule.
Ideally, the best bedtime hour is the hour in the evening when you feel sleepy. If you can find a way to match your sleep schedule to your physiological rhythms -and get at least 7-9 hours of sleep – then you have won the sleep lottery. However, if you really want an optimal time, a recent research study found the best time to go to bed is 10:10pm.
If you need extra motivation to get to bed early, consider reading this article about the benefits of waking up early from our friends at Mattress In A Box Reviews. Their helpful overview of findings by recent research might give you the extra nudge you need to achieve your bedtime goal.
Looking for more ways to get better sleep? Try our app, Rain Rain Sleep Sounds, to help you fall asleep faster and stay asleep longer.