Optimal bedtime and sleep duration for each age group

There are two important aspects to consider when it comes to sleep, sleep duration and time consistency.

Best bedtime

It is best to go to bed earlier and wake up early in the morning. This pattern matches the body's biological tendency to adjust our sleep to the "sun sleep mode". Accordingly, you may notice that you are naturally more sleepy after sunset.

The exact time to go to bed depends on when you wake up in the morning. Another consideration is based on how much sleep you need each night.

How our circadian rhythm works

People are most likely to fall asleep at two times, between 1 p.m. and 3 p.m.; from 2 a.m. to 4 a.m.

The better the quality of sleep, the less likely you will be sleepy during the day.

The circadian rhythm also determines your natural morning wake-up schedule and bedtime. Once you get used to going to bed and waking up at the same time every day, your brain will adapt to this schedule.

In the end, you may find yourself easily going to bed at night and waking up just before the alarm clock without any problems.

Your circadian rhythm can be out of balance if you work irregular shifts or go to bed at different times of the week. This can lead to periods of daytime sleepiness.

The exact time to go to bed depends on when you wake up in the morning.

How long do we need to sleep?

Most experts recommend that adults get at least 7 hours of sleep each night. Here's a breakdown of average sleep time by age:

Recommended age and sleep duration:

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

Side effects of not getting enough sleep

If you feel sleepy during the day, it's a sign that you're not getting enough sleep at night. You may also experience accidents, irritability and forgetfulness due to lack of sleep.

Not getting enough sleep on a regular basis can also lead to longer-term health consequences such as getting sick more often, high blood pressure (hypertension), diabetes, heart disease, obesity, depression.

Side effects of sleeping too much

Although the side effects of not getting enough sleep have long been identified, researchers are now investigating the health consequences associated with getting too much sleep. You may be sleeping too much if you find yourself regularly sleeping more than 8 to 9 hours a day and napping more than necessary.

Too much sleep can lead to many of the same side effects as too little sleep, including depression, irritability, and heart problems.

However, these side effects may not always be due to too much sleep. Instead, the excessive sleep you require could be a sign of an underlying health condition involved.

Some possibilities include anxiety, depression, sleep apnea, Parkinson's disease, diabetes, heart disease, obesity, thyroid disorders, asthma.

When should go to sleep?

The best time to go to bed at night is the time frame in which you can achieve the recommended sleep time for your age group.

You can figure out the best bedtime for your schedule based on when you have to get up in the morning and count back 7 hours (recommended minimum per night for adults).

For example, if you need to wake up before 6 a.m., you should consider going to bed before 11 p.m.

Another way is to find a sleep schedule that you can stick to every night, even on weekends. Staying up late and sleeping in on the weekends can make it hard for you to regain your composure at the start of the work week.

In general, it's best to go to bed earlier in the evening and wake up early in the morning. It is much more important to get enough sleep and that is a quality sleep. You can ensure this by going to bed and waking up at the same time every day.