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May 13, 2023 · School-age children should go to bed between 8:00 and 9:00 p.m. Teens should try to go to bed between 9:00 and 10:00 p.m. Adults should try to go to sleep between 10:00 and 11:00 p.m. Despite age and sleep need, having a consistent wake time, even on the weekends, is important for better sleep .
Learn how to adjust your sleep schedule to match your circadian rhythm and get enough sleep for your age group. Find out the health consequences of not getting enough or too much sleep and how to improve your sleep quality.
Learn why consistency is more important than a specific hour for sleep, and how to adjust your circadian rhythm and sleep stages. Find out how melatonin, naps, alcohol and caffeine can affect your sleep quality and health.
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- Decide on a Set Bedtime. Your brain begins winding down for sleep a few hours before bedtime as part of your natural sleep-wake cycle. You can use your bedtime routine to optimize this transitional period between wakefulness and sleep.
- Put Away Electronics. While watching television or scrolling social media may feel relaxing in the moment, electronic devices, including computers, televisions, smartphones, and tablets, all emit strong blue light.
- Have a Light Snack or Bedtime Tea. Heavy meals and alcoholic beverages before bed can lead to indigestion, acid reflux, and middle-of-the-night bathroom trips that disrupt your sleep.
- Take a Warm Bath. As part of the sleep-wake cycle, your body experiences various metabolic changes throughout the day. One of these is melatonin production, which begins in the evening to prepare you for sleep, as well as a drop in your core body temperature.
Use this tool to estimate the best time for you to wake up and go to bed based on your age and sleep needs. Learn how to optimize your sleep cycles, improve your sleep quality, and get more tips on our comprehensive sleep advice page.
- What time should I wake up and go to bed?Everyone has a different circadian rhythm. Some people are better off going to bed early and waking up early (early birds), while others do better...
- Does your need for sleep change with age?Yes. As we age, the number of hours of sleep needed daily decreases. For example, newborns need 14-17 hours/day, while adults aged 65 and over need...
- What time should I go to bed if I wake up at 6?If you wake up at 6 am, to get 7-9 hours of sleep you should be going to bed between 9 pm and 11 pm.
- Why am I still tired after sleeping for 8 hours?You may need 8.5 hours or 9 hours of sleep/night. If that doesn't help, you should focus on improving the quality of your sleep by understanding ba...
- Is it healthy to sleep in the morning?Our circadian rhythm determines our sleep/wake cycles. These are determined principally by heat and light, making it natural to sleep when it's col...
- How do I stop waking up tired?Understanding basic sleep hygiene can give you insight into what things you may be doing that are causing you to have trouble falling asleep, stayi...
Use this tool to determine how much sleep you need based on your age and lifestyle, and when you should go to bed and wake up for optimal health. Learn about the stages of sleep, the consequences of sleep deprivation, and how to improve your sleep hygiene.
Aug 4, 2023 · Learn how to plan your bedtime routines for healthy sleep and cardiovascular health. Find tips on setting an alarm, prepping for tomorrow, addressing stress, and winding down to drift off.
