Popular keywords

Sleep calculator

Discover how much sleep you really need

The Best Time To Go to Sleep

Fact Checked
Up to date
Update: June 6, 2023
4 min read

Written by

Payal Singh
Content Writer
Illustration Of Sleeping

We all want to enjoy the luxury of sleeping early and waking up right on time the following day. But our commitments, such as cooking dinner, child care, work that runs late, and more, can make us go to bed much later than we had planned. But, which is the best time to sleep? Ideally, according to a study, you must go to bed by 10 PM. And in this article, we will tell you everything you need to know more about the best time to sleep, so you enjoy a deep and peaceful slumber each night. Keep reading to learn more.  

Does Sleeping Timing matter?

One of the myths that have been doing rounds is that as long as you get enough sleep, you are good to go, and the sleep timing doesn’t matter. However, that’s not the case. According to a study, your sleep time also matters. Experts say that going to bed too early or sleeping later can hamper your circadian rhythm, which is the body’s internal clock that regulates your sleep-wake cycle. They also said that while going to bed late can trigger health issues, such as heart attacks, going to bed too early can be a sign of an underlying disease, such as diabetes. 

Best Time to Sleep by Your Age

Let’s look at the best time to sleep as per your age. 

  • Infants – 7 to 8 PM
  • Toddlers – 7 to 9 PM
  • Preschoolers – 8 to 9 PM
  • School children – 8 to 9 PM
  • Teenagers – 9 to 10 PM
  • Adults – 10 to 11 PM 

You must always have a consistent sleep and wake time even during the weekends to ensure quality sleep. So, while you can be slightly flexible, try to maintain your sleep-wake time as much as possible. 

How much sleep do we need?

While adults should get 7 to 9 hours of sleep per night, let’s consider the amount of sleep you need for your age.

Age GroupAmount of Sleep Required
0–3 months 14–17 hours total
4–12 months12–16 hours total
1–2 years11–14 hours total
3–5 years10–13 hours total
9–12 years9–12 hours total
13–18 years8–10 hours total
18–60 yearsat least 7 hours per night
61–64 years7–9 hours per night
65 years and older7–8 hours per night

Side effects of Oversleeping

Oversleeping is not suitable for you. It can lead to various health issues. Some of the side effects of oversleeping include; 


According to studies, not getting enough sleep or oversleeping increases your risk of diabetes. 


According to a study, sleeping too much could increase your risk of obesity. Here, it was seen that people who slept for 9 to 10 hours every night were 21% more likely to become obese when compared to people who slept for 7 to 8 hours every night. 


If you have ever overslept, you must have noticed the onslaught of a headache as soon as you wake up. This is because oversleeping can have an effect on serotonin and can also disrupt your sleep cycle. 


Although insomnia is more frequently linked to depression, at least 15% of people suffering from depression sleep too much, making the condition worse. 

Heart Disease 

While research has not yet identified the exact connection between oversleeping and heart disease; it was observed that women who slept for 9 to 11 hours were 38% more likely to get coronary heart disease than women who slept for 7 to 8 hours. 


Sleeping for 9 hours or more every night has a significantly higher death rate than sleeping for 7 to 8 hours every night. 

Side effects of not getting enough sleep

Just like there are ill effects of oversleeping, sleep deprivation can also come with its own side effects. They are;

Memory Issues 

When you sleep, memory consolidation takes place when your brain processes and stores all the new information. Sleep deprivation can adversely affect your short- and long-term memory. 

Focus and Concentration

When you don’t get enough sleep, you cannot concentrate properly, affecting your problem-solving skills and creativity. 

Mood Changes 

Sleep deprivation can make you moody, irritable, and also quick-tempered. It can also lead to anxiety and depression. 

Weak Immunity 

Lack of sleep makes you prone to illnesses, such as the common cold, because it weakens the immune system, and your body will not be able to fight the viruses effectively. 

Tips to Shift Your Sleep & Wake Cycle Earlier

Some of the easy tips that will help you go to bed and wake up earlier include;

  • Stay away from electronics an hour or two before bed as exposure to light can interfere with your sleep. 
  • Exercise every day. 
  • Avoid taking long afternoon naps. 
  • Avoid any distractions before you sleep. 
  • Keep the room’s temperature cool as it promotes good sleep. 
  • Wear comfortable clothing to sleep. 
  • Eat a light dinner an hour or two before bedtime. 
  • Be consistent with your bedtime. 


Now you know the best time to go to sleep. Always ensure you remain consistent with your sleep and wake time, so your body gets used to it. 

Happy Sleeping!


Is it OK to sleep at 12 am?

No, adults should sleep between 10 to 11 PM.

Is waking up at 4 am healthy?

Yes, waking up at 4 am can be healthy for you. But, you must go to bed by 9 PM so you get at least 7 hours of sleep.

Is 1 am a good bedtime?

No, it is important to sleep between 10 to 11 PM.

Does it matter if you sleep at night or day?

Yes, you must sleep during the night and wake up during the day to maintain the body’s internal clock.


people like this article


Written by

Payal Singh
Content Writer
Bachelor's in English Literature and Health Sciences Previously wrote blog articles for various Doctors for their websites Familiarity with various content management systems and SEO best practices

Read More About Sleep Hygiene
Illustration Of Sleep Hygiene
Update: June 7, 2023

  • 4 min read

How To Sleep With Mouth Closed
Update: May 26, 2023

  • 4 min read

How To Become A Morning Person
Update: May 25, 2023

  • 5 min read

How To Sleep Alone
Update: May 18, 2023

  • 7 min read

Sharing A Bed
Update: May 24, 2023

  • 9 min read

Revenge Bedtime Procrastination
Update: May 10, 2023

  • 5 min read