Getting enough sleep is essential for a healthy lifestyle, but knowing when to go to bed can be tricky. Do you constantly feel exhausted, no matter how much rest time you have? Do you have problems waking up in the morning or insomnia at night? If so, your bedtime may need to be adjusted accordingly.
In this article, we will explain how to find your ideal bedtime in order to improve your well-being and the quality of your sleep. With a few simple techniques, we believe everyone can find the time that best suits their biological clock and enjoy a restful, dreamy sleep every night!
Recommendation: what time should you go to bed?
According to a scientific study conducted by the Centers for Disease Control and Prevention (CDC) in 2019, it usually takes into account factors such as age, lifestyle and activity level. Indeed, adults need seven to nine hours of sleep per night, teenagers eight to ten hours and school-aged children nine to eleven hours. Adults should aim for seven or more hours of sleep per night to stay healthy and alert. The ideal bedtime has been determined to be between 10 p.m. and 11 p.m., and the ideal wake-up time is between 6 a.m. and 7 a.m.
The study also revealed that people who regularly sleep less than seven hours a night are at risk of certain health problems such as obesity, diabetes, heart disease and stroke. They may also suffer from cognitive problems such as difficulty concentrating or making decisions, mood swings and irritability.
It is important to note that the optimal times listed above are not absolute. People should consider their own body’s natural circadian rhythms when setting their bedtimes and wake-up times. It may be beneficial for some people to go to bed later or wake up earlier, depending on when they naturally feel tired or alert. Also, maintaining a consistent sleep schedule over time is important because it helps the body develop good sleep hygiene habits, which help it get better quality rest each night.
The basic steps: how to detect the optimal bedtime?
Finding the ideal bedtime to improve your wellbeing and sleep quality may take some trial and error, but according to science, there are a few key steps to finding the most appropriate time for you.
Stage 1: Fatigue is the first silent indicator to pay attention to.
First, it’s important to figure out what time you naturally start to feel tired each night. Being in tune with your natural body rhythm is key to establishing a consistent sleep schedule. A good way to do this is to track your energy levels throughout the day and reflect on how you feel going to bed each night for at least a week. This should let you know when you are naturally ready for restful sleep.
Step 2: Determine an optimal sleep cycle.
Once you have discovered your natural rhythm, it is also necessary to ensure that it respects the recommended hours of sleep per night. Most adults need 7-9 hours of quality sleep to be healthy and feel good, so make sure the schedule that works best for your body gives you plenty of time for the hours of sleep. recommended. Then, plan an extra half hour before your ideal bedtime, so you can start to relax and get comfortable.
Step 3: Banish stimulating foods at night.
It is also important to avoid eating or drinking anything that contains caffeine several hours before going to bed. Drinking alcohol too close to bedtime can interrupt deep sleep cycles. Try not to use electronic devices like phones or tablets for at least 30 minutes before going to dreamland, as blue light exposure from screens has been linked to reduced melatonin production , which helps induce drowsiness and prepares us for restful sleep.
Step 4: Schedule a routine and stick to it!
Finally, consider creating a pre-bedtime routine that lets you relax without being distracted by outside sources or obligations — like reading a book or writing in a journal — this could help you mentally prepare for the rest session. coming ! By following these steps, we hope you’ll be able to discover your ideal bedtime, which will improve your overall well-being and the quality of your sleep!
