What is the Best Time to Sleep?

In an ideal world you would go to bed early and wake up on time.

But due to factors like job stress, child care or the habit of using your phone till the very moment you close your eyes, this privilege is compromised.

Then you start searching for things like, 'best time to sleep' and 'how many hours should we sleep' which is relevant.

It's because sleep affects your overall health, cognitive function, and emotional well-being.

With World Sleep Day 2025 approaching on March 14th, 2025, and its timely theme, "Make Sleep Health a Priority," it's more important than ever to address these concerns.

However, many people struggle with what is the best time to sleep and how to improve their sleep routine.

The answer to what is the best time for sleeping depends on several factors, including age, work schedule, and lifestyle habits.

How the circadian rhythm works

Your circadian clock is the internal body clock that regulates your sleep-wake cycle. It operates on a 24-hour cycle and is influenced by external factors like:

• Natural light exposure (daylight helps regulate melatonin levels)
• Meal timings (eating too late can interfere with sleep)
• Physical activity (exercise promotes better sleep but should be done early in the day)

For most people, the best time to sleep and wake up aligns with their circadian clock. Going to bed between 10 PM and 11 PM and waking up between 6 AM and 7 AM supports optimal rest. Explore how to get good sleep in 2025.

Disrupting this cycle (e.g., staying up late or frequently changing sleep times) can lead to:

• Daytime fatigue
• Reduced focus and productivity
• Increased risk of chronic illnesses

How many hours should you sleep? (Sleep time by age)

Different age groups require different amounts of sleep. Below is a structured table detailing the hours of sleep by age:

So, how many hours should we sleep? For adults, the recommended adult sleep time is 7-9 hours per night.

Children and teenagers need more sleep because their bodies are still developing. On the other hand, older adults may require slightly less sleep but should still aim for 7-8 hours to support cognitive and physical health.

Are you someone who can't help but take a nap in the afternoon? See if afternoon sleep is good or bad for your health innthe long term.

The best time to sleep and wake up

The best time to sleep and wake up depends on your body's natural rhythm. However, the general recommendation is:

• Best time to sleep: Between 10 PM – 11 PM
• Best time to wake up: Between 6 AM – 7 AM

Going to bed early allows your body to complete multiple sleep cycles (each lasting 90 minutes) and ensures you wake up feeling refreshed.

A consistent sleep schedule is key to maintaining a healthy circadian clock and avoiding sleep-related problems like insomnia or fatigue.

If you're someone who is finding it hard to prioritize sleep, start from why do we sleep to understand the importance of it.

Tips on how to sleep early at night

Many people struggle with how to sleep early at night, especially in a world filled with digital distractions. Here are some practical tips:

1. Stick to a consistent sleep schedule

• Go to bed and wake up at the same time every day.
• Avoid shifting your bedtime drastically on weekends.

2. Limit blue light exposure before bed

• Avoid screens (phones, TVs, and computers) at least 1 hour before bedtime.
• Use blue light filters or wear blue-light-blocking glasses.

3. Avoid stimulants in the evening

• Caffeine, nicotine, and alcohol can disrupt adult sleep time.
• Avoid heavy meals or sugary snacks close to bedtime.

Also read: Foods to eat and avoid at night

4. Create a relaxing sleep environment

• Keep your bedroom cool, dark, and quiet.
• Use blackout curtains or white noise machines if necessary.

5. Exercise regularly (But not too late)

• Engaging in physical activity improves sleep quality, but avoid late-night workouts as it can lead to sleeping badly at night.
• By following these habits, you can train your body to fall asleep earlier and wake up feeling refreshed.

6. Use mindfulness tools for stress relief

• Stress can be a major sleep disruptor. Practiving mindfulness can significantly reduce stress levels and pave the way for better sleep.
• Try activities like yoga, deep breathing exercises, progressive muscle relaxation, sleep music or simply spending time in nature.

Also read: Benefits of listening to music for your brain

7. Practice mindfulness meditation

• Focus on the present moment and let go of distracting thoughts that can interfere with sleep.
• Regular mindfulness meditation can train your mind to be less reactive to stress and improve your ability to fall asleep and stay asleep.

This can't stop you from being on the kip

Your sleep quality decides your mood and productivity for the next day.

So, why take it for granted?

Sometimes you need to distract your brain, from all the stress to your happy place filled with peace. Sleep stories are built on the same philosophy.

With Level SuperMind, you get a variety of soothing narratives in different genres like fiction, nature and feel good stories. Additionally, you get guided sleep meditations and relaxing music, designed to help you drift off to sleep in no time.

Try Be more present from Level SuperMind and focus on the now, let go of the worries and find your utlimate state of calm.

Side effects of not sleeping enough

Not getting enough sleep can have serious health consequences. Here are some of the negative effects:

Short-term side effects

• Fatigue and low energy levels
• Poor concentration and memory
• Increased irritability and mood swings
• Reduced ability to handle stress

Long-term health risks

• Increased risk of heart disease and high blood pressure
• Weakened immune system
• Higher chances of diabetes and obesity
• Increased risk of anxiety and depression

Ensuring you meet the recommended sleep time by age can help prevent these issues.

Side effects of sleeping too much

While sleep is essential, too much sleep can have you getting up on the wrong side of bed. Here’s what can happen if you sleep excessively:

• Increased risk of obesity and diabetes
• Higher chances of heart disease and stroke
• Worsened mental health issues like depression
• Increased risk of chronic inflammation and pain

The key is to get just the right amount of sleep based on your age and lifestyle.

Frequently Asked Questions

What is the healthiest time to sleep?

The healthiest best time to sleep is between 10 PM – 11 PM, aligning with the circadian clock.

Going to bed within this window allows your body to prepare for core sleep more naturally, promoting deeper and more restorative rest. 

Is 9 PM to 4 AM enough sleep?

It depends. While 7 hours of sleep is the minimum, some individuals may require more or less sleep to feel fully rested and functional.

Factors like age, lifestyle, and underlying health conditions can influence sleep needs. 

How do I go to bed earlier?

• Follow a bedtime routine.
• Avoid caffeine and do not use mobile before bed.
• Keep your sleep environment cool and dark.

What time should I wake up?

For optimal rest, waking up between 6 AM – 7 AM works best for most people.

This timeframe aligns with natural light cycles and supports healthy sleep patterns. However, individual preferences and work schedules can influence ideal wake-up times.

Is 6 hours of sleep enough?

For most adults, 6 hours is not enough and may lead to health problems over time.

Daytime fatigue, impaired cognitive function, weakened immune system, and an increased risk of chronic diseases like heart disease, diabetes, and obesity.

Final Thoughts

Understanding what is the best time to sleep and ensuring the right sleep time by age is essential for long-term health.

To improve adult sleep time, follow a consistent bedtime routine, limit screen exposure, and align your sleep with your circadian clock.

By prioritizing quality sleep, you can enhance cognitive function, energy levels, and overall well-being.

Read next: Creating the Perfect Sleep Music Playlist