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Best time to sleep and wake up according to science

July 17, 2023 - 13 min read
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    We all know that getting enough quality sleep is important. But does the time you go to bed and wake up really matter? According to science, it does. In this article, we'll explore the science behind a fixed wake-up time and how it can help regulate your sleep-wake cycle. We'll also provide tips on how to maximize your wake time for optimal sleep.

    First things first, let’s determine whether your bedtime and wake-up time really impact your overall health and mood.

    Does it matter what time you sleep and wake up?

    In short: yes! The timing of your sleep can significantly impact your overall health and well-being. Here are some reasons why the timing of your sleep matters:

    Quality of sleep

    The timing of your sleep can affect the quality of your rest. Consistently going to bed and waking up on a regular schedule helps regulate your circadian rhythm, leading to better sleep quality.

    REM sleep and deep sleep

    Different stages of sleep, like Rapid Eye Movement (REM) sleep and deep sleep, have different restorative effects on the body and mind. The timing of your sleep can influence the proportion of time spent in these stages.

    Hormone production and regulation

    The circadian rhythm affects the production of various hormones, including melatonin (responsible for sleepiness) and cortisol (related to wakefulness and stress response). Disruptions in your sleep schedule can impact the balance of these hormones.

    Performance and productivity

    A well-regulated sleep schedule can enhance cognitive performance, alertness, and productivity during waking hours.

    Mood and mental health

    Irregular sleep patterns and poor sleep quality have been linked to an increased risk of mood disorders, such as depression and anxiety.

    Metabolism and weight regulation

    Disruptions in sleep patterns can affect hunger hormones, leading to potential weight gain and metabolic disturbances.

    Immune function

    Adequate and timely sleep is essential for a healthy immune system, as it influences the body's ability to fight off infections and diseases.

    Circadian mismatch

    Shift work or irregular sleep patterns that do not align with your natural circadian rhythm can lead to "circadian mismatch," potentially contributing to various health issues.

    The science behind fixed wake-sleep times

    Our circadian rhythm is our internal body clock that helps regulate our sleep-wake cycle. When we wake up, the morning light sets off a cascade of signals orchestrated by the suprachiasmatic nucleus (SCN), which is made up of approximately 20,000 neurons and keeps our many biological clocks aligned and in sync with our 24-hour day. The SCN sends alerts to activate various hormones, including cortisol and adenosine — it’s located close to our optic nerve and utilizes light to guide the output of hormones.

    The morning release of cortisol helps transition your body to wakefulness. Conversely, adenosine accumulates in the brain throughout the day and helps you feel sleepy at night. The buildup of adenosine also begins when you wake up.

    Because the release of both hormones is triggered by morning sunlight, when you wake up around the same time each day, your circadian rhythm receives a consistent signal that helps it get “stronger” or more regulated. When the hormones that help drive sleep and wake are on a more regular pattern, sleepiness at night tends to happen at a more consistent time as well.

    person walking through field at twilight with mountains in the background

    How our circadian rhythm works

    Circadian rhythm is a term used to describe your brain's natural sleep-wake schedule. Everyone experiences natural dips in alertness and increased wakefulness during certain times in a 24-hour period. People are most likely to be at their sleepiest at two points: between 1 p.m. and 3 p.m. and between 2 a.m. and 4 a.m.

    The better the quality of sleep you get, the less likely you are to experience significant daytime sleepiness. Circadian rhythm also dictates your natural bedtime and morning wake-up schedules. Once you get used to going to bed and waking up at the same time each day, your brain adapts to this schedule. Eventually, you might find yourself going to bed easily at night and waking up right before your alarm clock without any issues.

    Your circadian rhythm may be off-balance if you work irregular shifts or go to bed at different times throughout the week. This can result in periods of daytime sleepiness.

    What is the best time to wake up?

    The best time to wake up can vary depending on individual preferences, lifestyle, and circadian rhythms. However, there are some general guidelines to consider for optimal wake-up times:

    • Consistency: Try to wake up at the same time every day, even on weekends. Consistency helps regulate your internal body clock, making it easier to fall asleep and wake up naturally.
    • Early morning: Waking up early in the morning, around 6:00 a.m. to 7:00 a.m., aligns with the natural rise of the sun and can promote a sense of well-being. Many successful individuals swear by the benefits of starting their day early.
    • Sleep duration: Ensure you get enough sleep each night, which typically ranges from 7 to 9 hours for adults, depending on individual needs.
    • Personal preference: Some people are "night owls," meaning they naturally stay up later and prefer waking up later. Others are "morning larks," who feel most productive and energized in the early morning.
    • Routine and productivity: Consider your daily schedule and responsibilities. Waking up early might be beneficial if you have a job or commitments that require early morning attention. But if you tend to work night shifts, you may not need to wake up so early.
    • Sunlight exposure: Exposure to natural light in the morning helps regulate your internal clock and can improve your mood and overall well-being.

    Ultimately, the best time to wake up is the time that allows you to get enough rest, feel refreshed, and fits into your lifestyle. If you consistently wake up feeling rested and alert, you've likely found your ideal wake-up time.

    What time should you go to sleep?

    While a fixed wake-up time is important, it’s also essential to consider the time you go to sleep. The amount of sleep you get and the consistency in time both impact your overall sleep quality.

    When it comes to the best time to sleep, ideally, people should go to bed earlier and wake up early in the morning. This pattern matches our biological tendencies to adapt our sleep pattern with that of the sun. The exact time depends on when you tend to wake up in the morning and the amount of sleep you need per night.

    Another key is to figure out a sleep schedule you can stick with every night- even on weekends. Staying up late and sleeping in on the weekends can make it challenging to get back on track during the workweek.

    How much sleep do we need?

    Your body requires a certain amount of sleep each night to function properly. Most experts recommend that adults get at least 7 hours of sleep per night. However, the amount of sleep you need can vary depending on your age and individual needs. Here's a breakdown of the average amount of sleep you should get by age:

    Recommended hours of sleep by age range:

    • 0-3 months: 14-17 hours total
    • 4-12 months: 12-16 hours total
    • 1-2 years: 11-14 hours total
    • 3-5 years: 10-13 hours total
    • 9-12 years: 9-12 hours total
    • 13-18 years: 8-10 hours total
    • 18-60 years: at least 7 hours per night
    • 61-64 years 7-9 hours per night
    • 65 years and older: 7-8 hours per night

    green mug next to bed after someone woke up

    Side effects of getting too much or too little sleep

    While the side effects of not getting enough sleep have long been established, researchers are now investigating the health consequences associated with too much sleep. You might be sleeping too much if you find yourself needing more than 8 to 9 hours of sleep on a regular basis and perhaps needing naps on top of this amount.

    Sleeping too much can lead to many of the same side effects as sleeping too little, including depression, irritability, and cardiovascular issues. However, such effects may not always be attributed to the act of sleeping too much. The excess sleep you require might instead be a sign of a related underlying health condition.

    How can we adjust our sleep cycles?

    If you’re trying to log more quality sleep time, it may seem intuitive to consider an earlier bedtime. But you can’t force the sleep process. Trying to will yourself to sleep activates your conscious mind, which is exactly the opposite of what you want to do when you’re trying to settle in for the night. Sleep isn’t a state you can think your way into. In fact, the more you try, the more pressure and stress you’ll cause, and the less sleep you’ll probably get.

    Going to bed earlier to catch up on sleep is, essentially, trying to regulate and control your sleep from the wrong end! But you can control when you open your eyes, put your feet on the floor and get up for the day, which triggers your wake and sleep-drive hormones.

    Our bodies thrive on consistency, and your wake time is a powerful cue for your circadian rhythm, especially when paired with morning light exposure.

    5 Tips to sleep and wake up at the best times

    Overall, it's best to go to bed earlier in the night and wake up early each day. Still, this type of sleep schedule may not work for everyone. It's far more important to make sure you get enough sleep and that it's good quality sleep. You can ensure this happens by going to bed and waking up at the same time every day. Here are 5 tips to go to sleep and wake up at the best time for your circadian rhythm.

    1. Maintain roughly the same wake time every day, even on the weekends. It doesn’t have to be to the minute, but within a 15-to-30-minute range.
    2. If getting the day rolling is tough, just sit up wherever there's some light exposure. You don’t have to be active, running errands, or accomplishing tasks. Just try to be upright.
    3. Natural light is best, but artificial light can do the trick, too. The goal is to get 10,000 lux of light within 20 minutes of your wake time—the sooner, the better! You can look for lightbulbs with that amount, or try a light meter app to measure the level of light intensity.
    4. If you sleep in one day or get off track, just wait until you feel sleepy the next night instead of using a clock to dictate your bedtime. And then get back to a regular routine.
    5. Talk to a doctor if you're having trouble falling asleep at night, or if you continue to experience daytime sleepiness despite sticking with a consistent bedtime schedule. This could indicate issues with sleep quality, which could warrant further investigation.

    Getting the most out of your wake-sleep cycle

    In conclusion, the best time to sleep and wake up ultimately depends on your individual needs and circadian rhythm. However, a fixed wake-up time is crucial for regulating your sleep-wake cycle and improving your overall sleep quality. Maintaining consistent wake-up times and getting enough quality sleep is key to feeling refreshed and energized each day. Remember, sticking to a regular morning wake-up time is one of the best things you can do to improve your sleep tonight.


    Enhance your health and wellness

    Create a plan for a healthier life with personalized guidance from our wellness coaches.

    Published July 17, 2023

    Janet Ungless

    Janet Ungless is a health and well-being writer who focuses on sleep, meditation, and wellness. She has worked with a host of digital platforms to help individuals live healthier, happier lives.

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