8p.m,10p.m, 11p.m? Not everyone talks the same about the best bedtime! One talks about personal experiences, and another talks about medical science! But in the end, which one should we trust? Join us in this report from the cleverpersons.com site to determine the best time to sleep and wake up in the language of science and research.
The best time to sleep is at night
Note that the best time to sleep depends on your lifestyle. So, in the beginning, we will explain the best hours of sleep as stated by reliable sources. Then, we will talk about personal life and ideal hours of sleep for everyone.
According to reliable sources, every person should have a certain amount of rest during the day according to their age.
- A baby should go to bed between seven and eight at night.
- Children should sleep between seven and nine at night.
- Preschool children should sleep between eight and nine at night.
- It is also necessary for schoolchildren to sleep between eight and nine at night.
- Teenagers should go to bed between nine and ten at night.
- For adults, it is necessary to go to bed at ten or eleven at night.
New things about the best time to sleep
In recent years, extensive research has been conducted on several thousand people, proving that the best time to sleep is 10 p.m.
Dr. Lance stated that:
There is no magic hour for everyone to fall asleep. Going to bed at ten o’clock at night is a good choice for most people and not for others! The exact time and hour you should rest depends on your needs. The main point is that you should pay attention to stability instead of the clock!
It means always going to bed at a specific time and waking up at a particular time. Even eating at a specific time will help you stick to the schedule more easily. But if you ask why? It should be said that this program changes your body’s circadian cycle and internal clock so that there is no problem with your sleep time.
Best sleep time based on individual lifestyle
Sleeping early at night and waking up early in the morning is necessary for an ideal life. If we look at our ancestors’ lives, most slept at eight or nine at night. They wake up at four or five in the morning, and some researchers consider this principle the main reason for their healthy life.
But even though these hours are the most suitable time, the specific responsibilities of today’s life do not give us time to observe this principle. Timely and sufficient rest guarantees people’s health, But when you can’t adapt to this standard, you have to think of another way.
Personalize sleep hours
The most appropriate solution is to adjust your sleeping hours based on the amount of sleep that suits your age and lifestyle. Therefore, if you have to wake up at seven in the morning every day, you can get seven to eight hours of rest, which is suitable for adults. The best time to sleep is eleven or twelve o’clock every night. Or if you plan to schedule these hours for children, considering they need ten hours of sleep a day, ask them to go to bed at nine o’clock at night.
Note: Going to bed after eleven or midnight can harm your body. As a result, it is recommended to plan your waking and sleeping times so that they do not exceed these times.
What is the circadian cycle of sleep?
It may be necessary to familiarize yourself with the circadian rhythm subject before finding the best time to sleep. Circadian rhythm is a term used to explain the brain’s natural sleep and wake-up schedule—a category such as the body’s internal clock.
If you can set your bedtime and wake-up time to always stick to it, your body clock will get used to it. Eventually, you will go to sleep at a specific time and a particular time. You will wake up. As a result, the order is significant when determining sleep time.
What should you do with sleepiness during the day?
Note that if the quality of your sleep during the night is good, that is, you sleep comfortably, you do not wake up during the night, you are not stressed, etc., it is unlikely that you will be tired during the day.
Is shortening or increasing sleep time recommended?
You may want to sleep less than 7 hours a day or limit your sleep time to 5 or 6 hours due to many tasks and daily schedules. However, reliable research and statistics have proven that lack of sleep negatively affects people. In the following, we mention some of the impacts of sleep on the body’s immune system:
- Loss of focus and attention
- high blood pressure
- Cardiovascular problems
- The possibility of diabetes
- Stress and depression
- excessive obesity
- And…
Also, many people who lack sleep may experience a phenomenon called sleep debt. In this way, after several days of lack of sleep or no sleep, they will sleep more hours than usual during the day, and in this way, they will pay their sleep debt.
As a result, we do not recommend long-term sleep deprivation. Still, if you need to sleep less for a few days, it is recommended to reduce your sleep at night and rest a little during the day to sleep at the best time. Set yourself up.
Is increasing sleep helpful time for us?
About increasing the time of comfortable sleep at night, there are usually few people interested in improving sleep during the day. However, sleeping a lot involuntarily indicates the existence of problems and diseases in a person.
Excessive sleeping, also known as hypersomnia, can be caused by anxiety, depression, certain medications, hypothyroidism, obesity, or even problems like sleep apnea. Therefore, if you encounter this case, contact the experts in this field.
When is the best time to sleep?
In general, we learned in this report the best sleep time for adults is 9 to 11 p.m., and the best time to wake up is 5 to 7 a.m. However, if your private life and work schedule do not allow you to sleep during these hours, you should plan your bedtime so that you sleep 7 to 8 hours a day.