Exact time to go to bed to get enough sleep
Photo: When to go to bed to get a good night's rest (freepik.com)
A nutritionist has identified when you should go to bed to get the best sleep and feel refreshed the next day, according to the Mirror.
When you need to go to bed to get enough sleep
Many of us experience sleep issues, such as tossing and turning for hours before finally falling asleep, waking up several times during the night, or even feeling terrible after a whole night's sleep.
Nutritionist Kate Booker suggests this could be due to going to bed too late.
According to her, ideally, you should be sound asleep by 10:00 PM to reach deep sleep.
This phase is critical for recovery, allowing the body to repair and regenerate cells and support the immune system.
Aiming to fall asleep by 10:00 PM is optimal because you spend the most time in deep sleep during the first half of the night. Deep sleep typically lasts between 20 to 40 minutes during the early sleep cycles. As you continue to sleep, these deep stages shorten, and more time is spent in the rapid eye movement (REM) stage.
Kate emphasizes that the most restorative sleep happens between 10:00 PM and 2:00 AM, so timing is critical to getting the best rest in bed.
Additionally, the expert explained why going to bed earlier and aiming for seven to nine hours of sleep is beneficial.
“80% of human growth hormone is produced between the hours of 10 PM and 2 AM, this human growth hormone helps to enhance immunity, repair collagen, burn fat, and regenerate tissues like body tissue. We want to make the most of this for our health,” she noted.
How to improve sleep quality
- Reduce bright lights and screens in the evenings. It signals the body that it is daytime, not time to relax and get ready for bed
- Wind down before bed by doing something enjoyable (turn off the news at 10:00 PM).
- The body prefers a consistent sleep schedule, so if possible, go to bed and wake up at the same time every day.
Earlier, we discussed the 3-2-1 rule to help you get the best sleep of your life.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
