The Best Time to Sleep Is Between 8 p.m. and Midnight It's been proven that optimal restorative sleep is achieved when we go to bed in the evening but not too late — specifically between 8 p.m. and midnight.
Falling asleep between 10 and 11 pm seems to be ideal , based on a study of 88000 UK adults published in the European Heart Journal: Digital Health. People who fall asleep before or after that hour were notably more likely to develop heart disease during the multiyear study:
People who fall asleep between 10 and 11 p.m. may be less likely to develop heart disease than those who start their slumber earlier or later, according to a new study. For the study, more than 88,000 people ages 45 to 79 wore devices on their wrists that tracked when they fell asleep and woke up for one week.
The recommended amount of sleep for adults is generally 7-9 hours per night. For most people, the ideal bedtime is often between 9:00 PM and 11:00 PM, as this allows for enough restorative sleep before waking up in the morning. However, individual...
School-age children should go to bed between 8:00 and 9:00 p.m. Teens should try to go to bed between 9:00 and 10:00 p.m. Adults should try to go to sleep between 10:00 and 11:00 p.m.
According to research published in the European Heart journal, going to sleep between 10pm and 11pm is linked to a lower risk of heart and circulatory disease.
“Ideally you'll want to sleep from 10-11pm to 6-7am. There is a circadian rhythm of which your body maximally gets the rest and recovery it needs, which is based on the time frame your body is exposed to sunlight.
Side sleeping helps prevent the airway from collapsing and can reduce snoring. "And so, all in all, sleeping on the side — perhaps with their head slightly elevated as long as that's comfortable — is a good way to sleep," says Dr. Krahn. Side sleeping also is recommended during pregnancy, especially the last trimester.
As we get older, our circadian rhythms shift such that we get sleepier earlier in the evening (perhaps at 7-8 PM, or 19-20h) and we wake up 7-8 hours later, which is a bit too early in the morning (3-4 AM). This is a normal change. But many older people don't want to go to bed earlier even though they are tired.
Don't eat or drink alcohol 3 hours before bed. Stop working 2 hours before bed. Get away from your screens 2 hours before bed. Hit the snooze button zero times.
Stick to a sleep schedule
The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to be well rested. Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle.
“Waking up early is generally recommended to align your body's circadian rhythm with the natural light-dark cycle," says Harris. What's considered early will depend on the individual and their sleep cycle — for some it may be 5 a.m. and others, 8 a.m.
As the sun sets each day and it gets dark outside, you should ideally be winding down to go to sleep. But bingeing that TV show or scrolling through social media keeps you up past midnight instead of hitting the hay at a decent hour. A recent study suggests that going to sleep at 10 p.m. is the optimal time.
What time of day is a heart attack most likely to happen? “Most heart attacks hit during the early morning hours from 4 – 10 am when blood platelets are stickier, and there is increased adrenaline released from the adrenal glands that can trigger rupture of plaques in coronary arteries,” said Dr. Goodroe.
Positioning yourself on your side or stomach can help the airways stay open to reduce snoring and alleviate mild apnea, Salas says. Reflux and heartburn: If you suffer from heartburn, sleeping on your right side can make symptoms worse, Salas says.
However, sleeping on the back may help some people experience better quality sleep, which could contribute to weight loss. The position may help alleviate lower back pain in some people and distribute body weight evenly to reduce stress on the spine, shoulders, and hips.
According to Connor, you should sleep on your left side if you have high blood pressure. “This puts less strain on blood vessels, and in turn, less strain on our heart.” It also helps to keep your airway from being obstructed, which can decrease snoring and help you breathe more deeply through the night.
The bedtime 'sweet spot' is between 10 and 10:59 p.m.
The results show that the highest rates of heart disease were among people going to sleep after midnight. Conversely, the lowest were among those falling asleep each night between 10 p.m. and 10:59 p.m.
Stage 3 NREM (deep or slow wave sleep) lasts 20 – 40 minutes per cycle and gets shorter with each cycle*. Deep sleep is important for body repairs as most of the intensive action happens then.
So changes in the body clock stop older people getting to sleep and keep older people awake, maybe, then, it is a myth that they need less sleep. It's simply that they have a narrower window in which to sleep. Perhaps the daytime napping isn't preventing sleep at night.