“The 90-minute phase before midnight is one of the most powerful phases of sleep because it’s the period where the body is replenished,” says physiologist Nerina Ramlakhan, Ph.D., author of “Tired But Wired: The Essential Sleep Toolkit. That can leave people feeling groggy and tired the following day, even if they got the recommended 7-9 hours of sleep for adults. That happens no matter what time we go to sleep, so if we don’t go to bed until 2 a.m., our bodies have no chance to get non-REM sleep. The reason is that most people naturally fall into non-REM sleep earlier in the night and switch into REM sleep later at night.
The reason going to bed before midnight is better for deep sleep is because, throughout the night, our bodies cycle through different stages of sleep, including dream-filled sleep, called rapid eye movement (REM), sleep, and deeper, non-REM sleep.īoth types of sleep are important and beneficial, but the later we go to bed, the less non-REM sleep we get. It’s also important not to go to bed too late at night. If possible, arrange your schedule so you can get to sleep at night rather than during the day, preferably after 8 p.m. Shift workers struggle at higher rates with their metabolism, mental health, and appetite and are more likely to get certain cancers. Research on people who have unusual sleep schedules, like those working night shifts, has proven what many of us know instinctively: The best hours for sleep are when it’s dark out. Within that four-hour timeframe, you should go to bed when you’re tired enough to get to sleep easily, but early enough to be well-rested the next day. We also get deeper, more restorative sleep when our sleep time begins before midnight. To align our sleep schedules with our body’s natural cycles (our circadian rhythms), adults should go to bed when it’s dark out, after 8 p.m. 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.
PERFECT WAKE UP TIME FULL
That’s why sleep experts recommend sticking to a set bedtime that allows you to get a full night’s rest. For the highest quality sleep, consistency is key. Many adults don’t get enough sleep, which can be damaging for their health long term.
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