Turns out, the hour on the clock might not matter as much as you think for good sleep.
Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Key Points
- There’s no universal bedtime that works best for everyone.
- Consistent, high-quality sleep is key to feeling rested and energized.
- Morning sunlight, exercise and limiting stimulants can support better sleep.
If you’ve been feeling a bit drained lately and coffee isn’t doing the trick anymore, you may want to take a closer look at your sleep habits. As you probably know by now, high-quality sleep can have a serious impact on your energy levels. But does your bedtime make a big difference in how you feel the next day? Or are other factors, like how long you sleep, more important?
We spoke with sleep experts about whether there is a “best” time to go to sleep, what other factors play a role in a good night of rest and some practical tips for better sleep. Here’s what you need to know.
Is There a Best Time?
There isn’t a universal bedtime that works best for everyone, sleep experts say. Instead, the best time to go to sleep varies from person to person and depends on your internal body clock, or circadian rhythm, says Eric Zhou, Ph.D.
“Rather than choosing an arbitrary bedtime, it’s best to find a schedule that matches your body’s natural circadian rhythm and allows you to get enough sleep consistently,” shares Nishi Bhopal, M.D. She suggests looking at what time you need to wake up each day and then aiming to go to bed early enough so you can get enough sleep, which is typically about seven to nine hours per night for most adults. “Your brain thrives on regularity, and a consistent sleep schedule is one of the best things you can do for your energy and overall health,” Bhopal adds.
Some people, often referred to as “larks” or “early birds,” do best going to bed earlier in the evening and then waking early in the morning, Zhou says. Meanwhile, the “night owls” among us tend to feel best when they go to bed later—often after midnight—and wake up later in the morning.
“Of course, there is the in-between, which are neither morning nor evening types,” Zhou says. “This group accounts for the majority of the population.”
Other Important Factors
Good, high-quality sleep isn’t just about how long you’re sleeping or what time you go to bed—how well you sleep is also really important. If you’re repeatedly waking up in the night, having trouble falling asleep or feeling tired during the day even after getting enough sleep, your sleep quality may suffer.
While waking up once or twice a night to use the bathroom and then falling back to sleep within 10 to 15 minutes is normal, waking up many times a night or being awake for an extended period of time in the middle of the night is not ideal,” says Zhou. “Sleeping for less than seven hours worsens alertness, focus and reaction time, and sleep deprivation accumulates over time,” adds Bhopal.
This ties back to a consistent sleep schedule, which can help you achieve longer, high-quality sleep, Bhopal says. Sleeping a consistent amount of time each day makes a difference here, too. “Good sleepers don’t sleep five hours one night, and then 10 hours the next,” Zhou says. “They tend to sleep the same predictable number of hours, plus or minus 30 minutes, most nights.”
If you’re getting enough sleep, maintaining healthy sleep habits and sticking to a consistent sleep and wake schedule, but you’re still waking up exhausted each day, it’s a good idea to see a sleep specialist. “That may be a sign of an underlying sleep disorder rather than simply needing more sleep,” Bhopal says.
Tips for Better Sleep
- Don’t Obsess Over “Perfect Sleep.” This can create unnecessary stress and performance anxiety around sleep, Bhopal says.
- Get Sunlight Earlier in the Day. Zhou suggests spending as much time outdoors as possible during the early morning. “You don’t need to necessarily go for a long walk,” he says. “Even sitting on your front porch, with your face in the direct sun, helps to program your circadian rhythm.”
- Be Physically Active. “Daytime habits make a big difference both for energy levels and sleep quality,” Bhopal says. “Regular exercise, morning light exposure and managing stress play an important role in how you feel.
- Limit Your Use of Stimulants. Ruchir Patel, M.D., FACPsuggests staying away from caffeine for six to eight hours before your bedtime and avoiding nicotine within two hours of your bedtime.
- Take a Break from Your Phone. “This can look like taking a walk, reading a book, listening to music, stretching, spending time with loved ones, having a bath and so on,” Bhopal says. Excess screen time, especially in the evening, is linked with poorer sleep.
- Get Support. “Sleep issues are highly treatable, so don’t hesitate to talk to a sleep specialist if you’re struggling,” notes Bhopal.
Our Expert Take
Your bedtime can make a difference in your energy levels, but there’s no standard bedtime that works best for everyone. What works for you is based on your circadian rhythm, and the most ideal bedtime will vary from one person to the next.
Beyond your bedtime, it’s also important to get enough sleep each night—ideally at least seven hours—and it should be good-quality sleep. Trouble falling asleep, waking up repeatedly during the night and feeling tired during the day even after getting enough sleep are all signs of poor sleep quality. If you’ve been having trouble sleeping for a few months or are feeling unrested even after getting enough sleep, get in touch with a sleep specialist.