When it comes to figuring out the best time to sleep, it’s important to set consistent times for going to bed and waking up so that you get enough quality sleep. Those times may vary depending on several factors:
- Keeping in mind the amount of sleep you need: Adults should get 7-9 hours of sleep a day. So you may need to set your schedule according to your work, family obligations, etc. For example, if you have to wake up by 5 a.m. to go to work, you should wind down before 10 p.m.
- Establishing a sleep schedule: Be consistent with your sleep schedule by going to bed at the same time each night and waking up at the same time each morning. Following a structured sleep routine, even on the weekends, can help you get better and more restful sleep.
- Aligning with your sleep cycle: Your sleep cycle consists of four phases:
- The first two stages consist of light non-rapid eye movement (NREM) sleep.
- During the third stage, your body temperature decreases, and your brain activity slows down.
- The final stage (REM) is characterized by rapid breathing, increased heart rate and blood pressure.
- For healthy sleep, both NREM and REM sleep are equally important. Going to bed between 8 p.m. and 12 a.m. should provide you with a good balance of both, and can help you wake up feeling alert and refreshed.
What is shift work sleep disorder?
Some people may be unable to have a fixed sleeping schedule, especially shift workers who work odd hours. When shift schedules do not align with natural light cycles, they cause various metabolic disorders and disrupt the body’s biological clock, which dictates your sleep and waking schedules.
Since many shift workers do not have a fixed sleeping schedule, their biological clock can go haywire. Shift work sleep disorder can cause:
- Difficulty falling or staying asleep during scheduled bedtimes
- Excessive sleepiness while working
What are the consequences of insufficient sleep?
Getting enough sleep is crucial for physical and mental health. In adults, short-term effects of sleep deprivation include:
- Increased stress
- Reduced quality of life
- Emotional distress
- Bingeing habits
- Mood disorders, irritability
- Cognitive, memory, and performance deficits
Chronic sleep deprivation can lead to:
- High blood pressure
- Heart disease
- Increased cholesterol level
- Gastrointestinal issues
What are the consequences of too much sleep?
Similar to not getting enough sleep, getting too much sleep can also be problematic. Oversleeping could be a sign of underlying medical conditions, including:
Health Solutions From Our Sponsors
John Hopkins Medicine. Oversleeping: Bad for Your Health? https://www.hopkinsmedicine.org/health/wellness-and-prevention/oversleeping-bad-for-your-health
Top What Is the Best Time for Sleeping Related Articles
20 Tips to Beat InsomniaGood sleep hygiene leads to better sleep. Avoid insomnia and sleep better by minimizing stress, exercising, and taking proper naps. Learn the health benefits of good sleep. Discover how pets, allergies, electronics, and other distractions can rob you of a good night's sleep.
How to Fall Asleep FastIf you cannot fall asleep within 20-30 minutes of getting into bed or stay wide awake even after being extremely tired, then here are some tips.
Problem SleepinessWhen sleepiness interferes with daily routines and activities, or reduces the ability to function, it is called "problem sleepiness." A person can have problem sleepiness without realizing it. Symptoms of problem sleepiness include: consistently don't get enough sleep, or poor quality sleep, fall asleep while driving, struggle to stay awake when inactive (like watching TV or reading), have difficulty paying attention or concentrating at work, school, or home, have poor performance problems at work or school, have difficulty remembering things, have slowed responses, have difficulty controlling your emotions, and/or if you have to take naps on most days.
What Are the Signs and Symptoms of Sleep Deprivation?How do you know if you are deprived of sleep? Learn the signs and symptoms of sleep deprivation.
Sleep Disorders (How to Get a Good Night's Sleep)A number of vital tasks carried out during sleep help maintain good health and enable people to function at their best. Sleep needs vary from individual to individual and change throughout your life. The National Institutes of Health recommend about 7-9 hours of sleep each night for older, school-aged children, teens, and most average adults; 10-12 for preschool-aged children; and 16-18 hours for newborns. There are two stages of sleep; 1) REM sleep (rapid-eye movement), and 2) NREM sleep (non-rapid-eye movement). The side effects of lack of sleep or insomnia include:
- Feeling sleepy during the day
- Concentration or memory problems
Lack of sleep and insomnia can be caused by medical conditions or diseases, medications, stress, or pain. The treatment for lack of sleep and insomnia depends upon the cause.
Sleep Disorders: How to Get Back to SleepWide awake in the middle of the night? These tips will help you peacefully drift back to sleep.
Sleep Disorders: Insomnia, Sleep Apnea, and MoreLearn about the different types of sleep/wake disorders such as insomnia, narcolepsy, and sleep apnea. Explore the symptoms, causes, tests and treatments of sleep disorders.
Sleep Health: 20 Facts About Your Biological Body ClockBiological clocks control much of human biology, including aging, hormones, sleep, fertility, and seasonal cycles. The body clock controls circadian rhythms, the 24-hour cycle that governs biological processes in humans, animals, plants, and even bacteria. Science says maintaining healthy circadian rhythms may protect against chronic conditions.
Sleep QuizTake our Sleeping Quiz to learn which sleep disorders, causes, and symptoms rule the night. Trouble falling or staying asleep? Find out which medical treatments fight sleep deprivation, apnea, insomnia, and more!
What Are the Symptoms of Shift Work Sleep Disorder?A person may have trouble adjusting to a new shift that falls between 7 pm and 6 am. For a few weeks, the person does not face any sleep issues after getting seven to eight hours of sleep during any time of the day.
Why Am I Having Trouble Sleeping at Night?Having repeated difficulty with sleep initiation, maintenance or poor quality of sleep that occurs despite adequate time and opportunity for sleep, resulting in some form of daytime impairment is called insomnia.