The best time to go to bed for a good night’s sleep

But most of us should aim to fall asleep within two to three hours of sunset “because that matches our natural release from melatonin“says Dr. Abhinav Singh, Medical Director, Indiana Sleep Center, expert at SleepFoundation.organd co-author of Sleep to Heal: 7 Simple Steps to Better Sleep.

So, if you’re in the US, that would mean going to bed between 10 and 11 p.m. in spring and summer. Falling asleep before midnight is essential, adds Dr. Allison Brager, a neurobiologist who specializes in sleep and circadian rhythms, because it “optimizes time spent in non-REM restorative therapy.” [rapid eye movement] sleep.”

Singh also recommends treating bedtime and waking times as a “common rhythm,” making sure to take special care of waking-to-sleep transitions as well. For this, it is recommended to proceed as follows:

• Keep a regular bedtime and wake-up time
• Expose yourself to light, ideally the sun, in the morning
• Avoid high doses of caffeine throughout the day, but especially after 2 p.m.
• Avoid large meals, alcohol, and exercise near bedtime
• Avoid exposure to bright light at night

“Quality sleep is the foundation upon which optimal health rests. Even if nutrition and exercise are at their best, without adequate sleep, their benefits are greatly reduced,” says Singh. “Sleep is important for metabolic health, immune health, muscle repair, optimal brain function, and mental health. Optimal sleep not only adds years to your life, but life to your years.

But you shouldn’t be ashamed of yourself if you fall a bit out of range, because the quality of your sleep is often more important than quantity.

“A big part of my job is to reverse the shame and pressure around bedtime and waking times. A good night’s sleep is essential for a positive and productive day. So I understand why many of us search for the secrets sleep,” says Nancy H. Rothstein of The Sleep Ambassador. “But hard and fast rules like the ‘5 AM Club’ or setting a mandatory eight-hour period can do more harm than good, making people feel like they are failing or falling behind.

Instead, Rothstein suggests using a sleep-tracking device or app that monitors your body’s movement and heart rate to help determine your body’s natural bedtime and wake-up time. However, if you suspect you might have a sleeping troublesyou will want to see your doctor to be evaluated before taking any medications.

“Consistency is key for bedtime and wake-up time,” says Rothstein. “Our circadian rhythm, our biological clock, works better with consistency. In turn, we optimize our overall health and well-being.