The ideal time to go to sleep depends mainly on your need to get 7 or more hours of sleep for optimal health and when you need to wake up. Adults are generally recommended to have at least 7 hours of sleep nightly to support health and safety, with 7 to 9 hours being optimal.
Research and experts suggest the typical ideal bedtime for adults is around 10 to 11 p.m., but the best time varies by individual lifestyle and schedule. It is crucial to maintain a consistent sleep schedule—going to bed and waking up at the same time daily—to regulate your body's internal clock and promote better quality sleep.
Sleep cycles last about 90-110 minutes, and it's ideal to complete 4 to 6 full cycles per night. Timing your sleep so you wake up at the end of a sleep cycle rather than in the middle can help you feel more refreshed.
Summary of when to go to sleep:
- Aim for a total of 7 or more hours of sleep per night.
- Ideally, go to bed between 10 and 11 p.m. or earlier if you need to wake up early.
- Keep a consistent bedtime and wake time every day.
- Time your sleep around 4-6 full sleep cycles (each about 90 minutes) for optimal rest.
For personalized advice, consider your wake-up time and count backward in 90-minute increments to find your ideal bedtime. This approach helps you avoid waking up mid-sleep cycle and enhances sleep quality.
