What’s the Best Time to Go to Bed?

Best Time to Go to Bed
does bedtime matters

Everyone needs the recommended amount of sleep to maintain excellent health and function at their highest level. Although professionals provide guidelines by age, it can sometimes be difficult to pinpoint precisely how much sleep you need because it might vary from person to person.

Experts recommend that most adults pick a bedtime that will allow them to receive seven to nine hours of sleep every night. This article will look at a few things to consider before bed, like knowing your body’s natural rhythms and the dangers of not getting enough sleep.

The Best Time to Go to Bed

It is recommended that an average person goes to bed between 10 and 11 p.m. We all understand that there are no universal facts about sleeping.

Fortunately, a lot of research has been done on this subject, and the available data strongly support this theory. Our bodies and brains appear to slow down and get drowsy as the night falls, just as they appear to begin waking up as the sun rises, according to the human body’s sleep-wake cycle or natural circadian rhythm.

We can thus conclude that the average amount of sleep a person requires is between 10 and 11 p.m. In this manner, you would awaken about 6–7 a.m., feeling rested and ready to begin your day.

Does Bedtime Matters?

A study conducted in the UK involved 88,000 adults and determined that the best time to go to bed is 10 p.m.

Dr Lance says,

“There’s not a magic number that someone has to adhere to. It has to do with your personal need, and everyone has a different need.”

Therefore, 10 p.m. can be best for some but not for everyone. According to Dr Lance, your goal should be consistency instead of focusing on the timing. It means you should go to sleep and wake up at the same time every day. 

Table of Contents

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Establish a Good Bedtime

Sleep Hours By Age

This table shows how much sleep you need according to your age:


Sleep Hours

0-3 months

14-17 hours

4-12 months

12-16 hours

1-2 years

11-14 hours

3-5 years

10-13 hours

9-12 years

9-12 hours

13-18 years

8-10 hours

18-60 years

7 hours min.

61-64 years

7-9 hours

65 years and older

7-8 hours

What is Circadian Rhythm, and How it Works?

Circadian rhythm refers to your brain’s sleep-wake cycle. It resembles our body clock.

Everybody has natural peaks in the sleep cycle at particular periods throughout a 24-hour period. The two times when people are most likely to be asleep are from 2 a.m. to 4 a.m. and from 1 p.m. to 3 p.m.

Your average nighttime and morning waking times are likewise determined by your circadian rhythm. Your brain adjusts to this routine as you become accustomed to going to bed and waking up at the same time every day.

You might eventually discover that you can go to sleep without difficulty at night and wake up without difficulty just on time for your alarm.

If you work odd hours or go to bed at various times throughout the week, your circadian rhythm can be out of whack and may disturb your health.

How to Make Sure You Go to Bed at the Right Time?

To ensure that you’re going to bed at the right time, follow these guidelines:

Establish a Good Bedtime

To avoid mental stimulation in the hour before night, turn off your television and other electronics, including phones and laptops.

Additionally, adding relaxing activities to your sleep routine is beneficial, such as having a warm bath, reading a book, keeping a journal, or practising meditation. Use your bedtime ritual to speed up the process of your mind slowing down for sleep, which occurs naturally a few hours before you go to bed.

Mark the times you go to bed and wake up every day. The Sleep Foundation states that maintaining a regular sleep schedule makes your brain feel sleepy when it’s time for bed.

Put the Phone Down

The blue light released by your tablet and mobile device prevents your body from making melatonin. When the amount of natural light decreases in the evening, your body starts generating this hormone. You can avoid falling asleep by preventing the production of this hormone by using blue light. Set a time to stop looking at it to prevent your phone from interfering with your ability to fall asleep.

Avoid Drinking Caffeine in the Evening

Caffeine stays in your body for almost eight hours and has the potential to keep you up late. Therefore, avoid caffeine consumption late in the day. 

Side Effects of Sleeping Less Than Needed

You’ll experience forgetfulness, irritability, and daytime sleepiness if you do not sleep enough at night.

It can also lead to long-term health problems, including:

  • Hypertension
  • Heart Disease
  • Depression
  • Diabetes
  • Obesity

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Importance of Proper Bedtime

Frequently Asked Questions (FAQs)

Our biological clock or circadian rhythm regulates our body’s processes over 24 hours. Consistency in sleeping and waking times improve our mood, reduce stress, and lowers the risk of serious health benefits such as heart disease and diabetes. 

A proper bedtime routine helps you sleep properly, improving your mental, physical, and emotional health. People who get enough sleep have increased focus and healthier immune systems than those who don’t have a proper bedtime routine and don’t get enough sleep.

Different studies say that sleeping between 10–11 p.m. is the best as it goes well with daylight exposure and circadian rhythms. Researchers also say this sleep time is ideal for heart health.



Generally, getting to bed sooner and rising earlier each day is ideal. Still, not everyone may benefit from this sleep regimen. Make sure you receive enough quality sleep. You can do this by ensuring that you go to bed and wake up at the same time every day. If you have problems falling asleep at night or have daytime sleepiness despite maintaining a regular bedtime schedule, consult a doctor. This can point to poor sleep quality problems that need additional research.

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