"What time should I actually go to bed?" - it's a simple question with an unexpectedly complicated answer. Although there is no "perfect time" to sleep that will suit everyone, there is a period during which most people should get some rest, as well as individual factors (such as your chronotype) that may affect your sleeping regime.
In this guide, we'll tell you everything you need to know about sleep and wake-up times, finding your ideal regime, and traditional practices that are associated with sleep times.
Table of contents
- Is there a "best" time to sleep?
- Understanding sleep cycles and timing
- What is a chronotype?
- Science of early sleep and circadian rhythm
- Best wake-up time: what research suggests
- Ayurvedic perspective on sleep timing
- How to find your ideal sleep schedule?
- Red flags you need to adjust your sleep-wake schedule
- Key takeaways
- FAQ
Is there a "best" time to sleep?
Most researchers point to the window from 10 PM to 11 PM as an optimal time for sleeping. The reason is simple – such sleep aligns with the body's natural circadian rhythm and allows people to get a whole sleep cycle before the body produces its natural hormone – cortisol. However, "the best" time to sleep differs from person to person due to his chronotype, working schedule, etc.
Understanding sleep cycles and timing
Our sleep happens in cycles of 90 minutes, and waking up at the end of a cycle (not in the middle of it) makes us more energetic and rested. That's why two persons who sleep 7 hours can wake up with completely different sensations – sleep cycle timing plays an important role.
What is a chronotype?
Chronotype means your body's tendency to be either "lark" or "owl". This term is mostly connected to our internal biological clock and it is mostly determined genetically. Types of chronotype include:
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Early types ("larks") – people who are naturally inclined to the early sleep and wake up
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Late types ("owls") – people who naturally tend to sleep late and wake up later
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Intermediate types – those who are somewhere between two previous groups (most people belong to this type).
Circadian Rhythm and Early Bedtime Science
Your circadian rhythm refers to the 24-hour biological clock controlled mainly by light exposure that controls the timing of melatonin secretion, body temperature, and alertness. Melatonin usually starts to increase during the dark hours, making it easier for most people to fall asleep between 9–11 PM. Going to bed much later than your natural melatonin increase makes it harder to fall asleep even when you are actually tired.
The Best Wake-Up Time: What Studies Show
Most scientific studies and sleep specialists agree on wake-up times between 6 AM and 8 AM being a suitable choice for the vast majority of people as:
- It corresponds to natural light exposure, promoting proper circadian rhythm functioning
- It ensures the full 7-9 hours of sleep time
- It promotes a natural cortisol spike, which helps you wake up more alert in the morning
- Sleep Timing According to Ayurveda
From the Ayurveda point of view, sleep timing was a key component of dinacharya (daily routine) and included such recommendations as:
- Going to sleep no later than 10 PM, avoiding what is called a "Pitta window" (around 10PM-2AM) when there is traditionally believed to be a second flow of energy
- Awakening before sunrise
- Maintaining regular sleep schedule throughout the week
Interestingly, these traditional recommendations are very similar to those derived through studying the circadian rhythm independently.
How to Find Your Personal Sleep Schedule?
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Reverse engineering - If you have to get up by 7 AM and want to sleep for 8 hours, then it means going to bed around 11 PM.
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Consider your chronotype - If you happen to be a night owl, try shifting your sleep schedule in steps of 15 minutes a few days apart.
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Stick to regularity rather than perfectionism - It is way better to go to bed and wake up regularly rather than trying to find an exact "ideal" time.
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Listen to yourself and not the alarm clock - Waking up without using an alarm and being reasonably awake in the morning indicates that you have discovered a suitable schedule.
Red Flags You Need to Adjust Your Sleep-Wake Schedule
- Necessity of an alarm to wake up and being drowsy afterward
- Dependence on caffeine to become functional throughout the morning
- Struggling to fall asleep at the designated time
- Feeling fully awake at a time that doesn't fit into your existing schedule
Key takeaways
- The studies show that for most adults, the ideal sleep and wake timing is somewhere in the range of 10-11PM and 6-8 AM, respectively, according to the natural circadian rhythm.
- Individual chronotype has a great deal to say about the feasibility of any particular schedule.
- In terms of daily routine, Ayurveda also emphasizes this issue via dinacharya principle.
- The importance of consistency in your sleep and wake timing outweighs the search for the perfect hour.
Conclusion
Even though there is scientific support for the ideal sleep and wake timing, it is better to take into account your natural chronotype along with the circadian rhythm in order to maintain sustainable timing. Both modern studies and Ayurveda agree that the key to success is consistency and alignment with natural rhythms.
