Every night, it's the same story! You're tired, you know it's time to go to bed. But there's just one thing: you really want to know what happens in the next episode of The Boys. The result? You go to bed way too late again!
Your sleep cycle gets disrupted, and the next day, you're completely wiped out.
But what time should you go to bed to sleep well and be in top form? We'll explain everything!
How sleep cycles work
Before determining the ideal bedtime, let's take a quick look at sleep (we said quick, we definitely don't want you falling asleep!)
Sleep consists of cycles that last an average of 90 minutes each and repeat until we wake up. Each cycle includes different phases:
- 🥱 sleep onset: this is the transition phase between being awake and falling asleep. The body relaxes, allowing you to drift into sleep.
- 😴 light slow-wave sleep: at this stage, you can still wake up easily because you are still very sensitive to your surroundings, even though brain activity is starting to slow down. However, this is when the body begins to recover. It's an important phase since it represents half of the cycle.
- 💤 deep slow-wave sleep: this is when you sleep most deeply and the body recovers the most from the fatigue accumulated during the day. Brain activity is significantly slowed, and the brain becomes increasingly insensitive to external stimuli (noise, light), making it difficult to wake up.
- 👀 REM (Rapid Eye Movement) sleep: during this phase, brain activity is as intense as if we were awake, and our eyes move rapidly. Nevertheless, we are still asleep, and our muscles are paralyzed, hence the term "paradoxical" sleep because we show signs of both deep sleep and wakefulness at the same time. This is when we dream the most. It occurs at the end of each cycle and is the best time to wake up.
Over the course of the night, we go through several sleep cycles: between four and six.
If you want to dive deeper, we've prepared a full article on how a sleep cycle works.
What is the best time to sleep
In theory, there isn't really an ideal time because it varies according to the circadian rhythm, which is the body's sleep/wake biological clock. But according to science, it is recommended to go to bed between 10 p.m. and 11 p.m. This window for falling asleep is reportedly the best for enjoying a restorative night and benefiting from enough cycles to be in great shape the next day.
It varies, of course, depending on your bedtime and wake-up time, as well as your age, quality of sleep, and individual needs.
When you start to feel the first signs of fatigue, don't ignore them. On the contrary, use them to listen to your body and go to bed. Otherwise, you risk missing the "sleep train," and you'll have to wait for the next one—meaning the next cycle, 90 minutes later.
Sleep needs by age
You've surely wondered what the ideal amount of sleep is? Well, it depends! Sleep needs fluctuate with age, and besides, we are all unique with our own specific needs.
Some are early birds, others are night owls; you might feel perfectly rested after sleeping just five hours, while others need at least eight hours a night.
And certain periods of life, like childhood during growth spurts, require many more hours of sleep because they are physically demanding on our bodies.
The amount of sleep required therefore varies according to different age groups:
- 0 to 3 months: 14 to 17 hours (and much less for parents, good luck)
- 4 to 11 months: 12 to 15 hours
- 1 to 2 years: 11 to 14 hours
- 3 to 5 years: 10 to 13 hours
- 6 to 13 years: 9 to 11 hours
- 14 to 17 years: 8 to 10 hours
- 18 to 64 years: 7 to 9 hours
- 65 years and over: 8 to 9 hours
It is generally considered that an adult needs 7 to 9 hours of sleep per night to get at least five complete cycles.
Like bedtime, the right amount of sleep also depends on the quality of that sleep. If you are prone to sleep disorders, you will likely wake up tired even if you have slept for a sufficient number of hours.
How to calculate the best time to go to sleep
To know THE perfect moment to go to bed, base it on the time you need to wake up the next day while taking into account the minimum amount of sleep you need based on your age. Add about 15 minutes of time to fall asleep, and now you know the perfect time to go to bed!
The risks of sleep deprivation
A good night's sleep is very important for the body. It allows for enough rest depending on your lifestyle.
If you are used to having restless nights, we advise you to quickly change your habits to regain good sleep hygiene, because there are numerous harmful consequences on your health:
- 🥱 chronic fatigue
- 🍫 weight gain
- 😰 stress: sleep deprivation can increase the level of cortisol (the stress hormone) in the body. Do you want to know how to fall asleep when stressed? We have actually written an article at this link.
- 🫀 cardiovascular and neurological problems: when you are sleep-deprived, your immune system is more vulnerable.
- 😠 mood disorders: poor sleep has a huge impact on mental health. When you are tired, you are more irritable. When the lack of sleep is too severe, it can sometimes lead to depression.
Our tips for sleeping well
No, you aren't doomed to have miserable nights for the rest of your life! If you want to sleep better, we advise you to implement these few good habits now to help you develop good sleep hygiene:
- 🕚 go to bed at the same time on weekdays and weekends: ideally, try to keep the same bedtime every day, even on weekends, so as not to disrupt the body's sleep/wake cycle.
- ☕ avoid alcohol, coffee, and tobacco in the evening: these stimulants risk significantly disrupting your sleep rhythm by overstimulating the body. They can also be responsible for waking up during the night and insomnia.
- 🍔 don't eat too heavy a dinner: fatty and heavy foods take longer to digest, which can make it harder to fall asleep. We recommend eating light in the evening instead.
- 🏃 get enough physical activity during the day: exercise plays a role in the quality of sleep. The deep sleep phase is indeed more substantial when the body has been active during the day.
- 📵 limit screens in the evening and stop using them completely at least 1 hour and 30 minutes before sleep: the artificial blue light emitted by screens impacts the production of melatonin (the sleep hormone) and disrupts the circadian rhythm. If you can't do without a screen, at least equip yourself with blue-light filtering glasses, which will make a real difference. We offer Gaming glasses with the best filtration on the market, beautiful and effective filtering glasses for work, and even blue-light filtering glasses for children for our little ones.
- 🛌 have good bedding: a good mattress and a good pillow are essential for quality rest and better recovery. They also help prevent back pain and neck pain. So don't take your choice of bedding lightly!
- 🕯️ create an environment conducive to sleep: when bedtime approaches, put yourself in the right conditions: quiet activities (reading, for example), dimmed light, and a room temperature between 16 and 19°C.
- 🚂 hop on the "sleep train" and go to sleep at the very first signs of drowsiness: otherwise, the next train pulls into the station 90 minutes later, which is a long time to wait!
For even more great advice, don't hesitate to read our articles on the essentials and accessories for better sleep, as well as the best sleep apps.
A final word: what time should you go to bed for restorative sleep
Ultimately, there isn't really one established time that absolutely guarantees a good night's sleep.
Since sleep needs vary from one person to another, the important thing is to know how much sleep you need and adjust your bedtime accordingly (also taking into account your wake-up time).
Keep in mind, however, that the best time to fall asleep for an adult is between 10 p.m. and 11 p.m.
You must also listen to your body and be attentive to the first signs of drowsiness. As soon as you feel them, it means it's high time to drift off into the arms of Morpheus.
And try to follow a rhythm: ideally, you should go to bed at (almost) the same time every day.
And if you need to take a little nap during the day to feel rested, definitely don't hesitate! We tell you more about the benefits of napping in this article.
