What time should you actually go to bed? While the answer depends on your individual schedule, sleep experts point to a science-backed window that aligns with your body’s natural circadian rhythm. For most adults, that means going to sleep between 10 p.m. and 11 p.m., within two to three hours after sunset when melatonin naturally rises.
Dr. Abhinav Singh, medical director of the Indiana Sleep Center and expert at SleepFoundation.org, recommends reverse engineering your bedtime based on what time you need to wake up — aiming for the expert-recommended seven to nine hours for adults under 65.
What the Science Says About Bedtime
- Before Midnight Is Key: Neurobiologist Dr. Allison Brager emphasizes going to sleep before midnight to optimize restorative non-REM sleep
- Treat Bedtime and Wake Time as a Joint Rhythm: The transitions from wake to sleep and sleep to wake both matter equally
- Morning Light Exposure: Getting sunlight in the morning helps regulate your circadian rhythm for that night’s sleep
- Avoid the Shame Trap: Nancy Rothstein cautions against rigid rules like the “5 a.m. Club” that can make people feel they are failing
- Consistency Over Perfection: “Our circadian rhythm functions best with consistency,” says Rothstein. “In turn, we optimize our overall health and well-being”
Nancy advises using a sleep-tracking device or app to help determine your body’s natural patterns rather than forcing yourself into an arbitrary schedule. However, if you suspect a sleep disorder, consult your doctor for a proper evaluation.
As Dr. Singh notes: “Quality sleep is the foundation on which optimal health is built. Even if nutrition and exercise are at their best, without proper sleep their benefits are greatly reduced.”
Read the Full Article on Fortune Well »
Discover your optimal sleep routine through Nancy’s personalized sleep courses and evidence-based resources.