When Is The Best Time To Go To Bed And Wake Up For Adult And Children?

When is the best bedtime? Of course, all parents ask this question when they are looking for when is the best time to go to bed for themselves also their children. But even adults who regularly have the feeling that they are being woken up from a deep sleep when the alarm clock rings in the morning should ask themselves the question of the ideal bedtime.

Why Does Bedtime Matter At All?

Sleep is essential for all humans and all animals, but they practice it for different lengths of time and sometimes in bizarre ways. In principle, all fish sleep with their eyes open. Because they live in water and don’t need to blink to lubricate their retinas, they simply don’t have the lids needed to close their eyes.

best time to go to bed

Whales and dolphins, on the other hand, rest both hemispheres of their brain alternately at short intervals in order to be able to continue navigating, reacting to danger and controlling vital functions with the still awake side. Some birds even manage to fall asleep completely while flying, without falling from the sky or losing course.

Length Of Sleep is Differ Each Species

The length of sleep as well as the behavior differ greatly between different species – but a regular rest period for about 6 hours for human is essential in any case. Two independent factors explain why bedtime is almost as important for a person as ideal sleep duration.

First of all, the metabolism, which is geared towards day and night, which is popularly referred to as the “internal clock”, ensures that we get tired at certain times and active at others.

Second aspect is the nocturnal sleep cycle, which occurs several times in one night.

best time for sleeping

What Role Does The Sleep Cycle Play?

It is not important how many hours of sleep someone gets in a continuous phase of rest, but when they wake up from it. A single cycle is about 90 minutes with just over a quarter of an hour variance up and down. Such a sleep cycle consists of two phases of light sleep, a deep sleep phase and a REM phase, during this sleep phase the brain works actively, the eyes move quickly and sleep stage where you dream occur.

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The REM phase occurs after a prolonged period of deep sleep and ends with a light sleep from which the sleeper eventually awakens on their own after a sufficient number of cycles. If this process is disturbed, for example because the alarm clock rings, this has an effect for a long time after waking up.

When Is The Ideal Hour For Bedtime?

The optimal bedtime should meet three basic conditions:

  • First, it must be long enough to allow the body to recover adequately.
  • Second, it should follow the day-night rhythm.
  • Third, the length of the sleep time must be measured in such a way that it does not interrupt the successive sleep cycle, but that the awakening takes place in a light sleep stage.

In theory, these requirements may still sound as if they are relatively easy to fulfill – in practice, considerable problems often arise.

First of all, everyday life has changed drastically due to technical developments – people go to bed later because they no longer need the sun as a source of light. And they get up earlier because the clock controls the daily routine rather than the body.

What Best Time To Wake Up After Sleeping?

In many professions in which shift work is essential, regular sleep at night proves to be impossible anyway. Finding the best time to get out of bed is also difficult. Although a sleeper spends about half of their sleep time in a light sleep stage, REM and deep sleep occur primarily towards the end of a cycle.

best time to go to sleep

Because of the deviation of up to forty minutes for a process, it is also not easy to determine an optimal time for waking up. Regardless of how many hours of sleep someone schedules, if the alarm sounds at an unfavorable phase, the only ideal way to end their sleep time is to complete another interval.

For this reason, the question of the best time to sleep can only be answered individually. It should be noted that falling asleep should also take place within a comparatively short period of time, because a longer delay inevitably pushes the sleep rhythm backwards.

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In any case, many experts recommend that no one should wait longer than about a quarter of an hour to sleep – you can’t force a night’s rest and if you don’t find any rest during this period, you should rather take up a quiet activity and try again after about 80 minutes, under the comfortable one duvet to find sleep.

Determine The Ideal Bedtime

For the reasons mentioned, determining the ideal bedtime is not a simple mathematical calculation; rather, only a favorable period of time can be determined. Generalized statements also prove to be of little help.

A study commissioned by a British company found that, according to a survey, the “perfect bedtime” is exactly between 10:37 p.m. and 7:19 a.m. However, this is a purely statistical analysis that does not take age or other individual conditions into account.

Approach the best time

In order to find out the ideal time for going to bed, there is a simple, experimental procedure: The time at which someone goes to bed should be regularly postponed by about 15 minutes until falling asleep. It takes a maximum of 20 minutes and he himself feels good and relaxed when getting up in the morning.

Ideally, he wakes up on his own just before the alarm clock rings. The minimum sleep duration should be between seven and nine hours, depending on age and individual sleep needs.

It is important to test every change for about a week – this is how the body gets used to the new time, adapts accordingly and individual events or unusual developments lose meaning.

And when is the best bedtime for children?

Compared to adults, children need to go to sleep a lot and undisturbed because they are growing and other important processes are taking place during this time. It goes without saying that it is important for everyone how long they sleep.

But from a certain age, short-term deficits can be compensated relatively well. Children have neither the necessary experience nor self-control for this and have to process a lot more new impressions and information every day. It is therefore decisive how many hours of sleep they get in a single day. The dear little ones should not be sleepy. Because of this, they should sleep at least nine to ten hours and go to bed no later than 10:00 p.m. until they reach their teens.

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