Sleeping is an important aspect of health. Having enough hours of sleep is integral to our overall well-being. To achieve optimum sleeping health, we have to have enough hours of sleep. It is essential to know what time should I got to bed in order to clock in sufficient hours of shut-eye that will make you feel refreshed and ready to go in the morning.
Good Quality Sleep
Before identifying what time should I go to bed, we first look into what constitutes good quality sleep. You cannot just go to bed and lay awake. That does not quite cut it. There are key indicators that could be the yardstick of your sleep in terms of quality. These were identified by the National Sleep Foundation from through expert input from the American Association of Anatomists, American Academy of Neurology, American Physiological Society, Gerontological Society of America, Human Anatomy and Physiology Society, Society for Research on Biological Rhythms, Society for Research of Human Development, and Society for Women’s Health Research. Here are those indicators as published on the magazine, Sleep Health.
- Sleeping more time while in bed (at least 85 percent of the total time)
- Falling asleep in 30 minutes or less
- Waking up no more than once per night
- Being awake for 20 minutes or less after initially falling asleep
Why Sleep is Important
Part of finding out what time should I go to bed is the basic understanding that sleep is important. When one can appreciate the benefits of sleep, that person prioritizes going to bed at a specific time. This way, he or she can maximize all potential benefits that he or she can get from good quality sleep. Here are some of the awesome thing you can get if sleeping well becomes a habit:
- Boosts brain activity. When you have enough sleep, your memory improves and your thinking facility stays sharp.
- Extends lifespan. While this sounds too good to be true, a study actually shows the link between too little sleep and a shorter lifespan. Findings supported the idea that good quality sleep leads is a key factor to achieve a good quality life.
- Inspires creativity. When the brain gets enough sleep, it sort of gives back by providing more creative juices so to speak through enhanced emotional components.
- Enhances performance. If you want to do better in school or in sports, you have to have enough sleep. Without it, you will have concerns with fatigue throughout the day.
- Manages weight. Yet another study that the body adjusts to lack of sleep with food. Since your body is tired, it seeks to fuel up by craving for sugar. Getting enough sleep helps rein in those cravings.
- Lowers stress. Stress is the number one problem for a lot of people. It can go way out of hand that it translates to physical illnesses. Good quality sleep is one of the best antidotes for reducing stress. By knowing when should I go to bed, one gets to reset and allow the brain to rest after expending too much energy.
- Lowers risk of depression. Study after study has shown a clear relationship between better mood and good quality sleep. This is the reason why psychiatrists encourage an ample number of sleeping hours for their patients with depression.
These are just some of the many reasons why we should really identify what time should I go to bed. Having enough sleep, good quality sleep that is, is an important ingredient to stay in the pink of health.
What Time Should I Go to Bed
In order to identify that sufficient number of hours that you should sleep, you should take into consideration certain things. This includes personal preference, health issues, age, working habits, food and beverage intake and so on. To make it a lot simpler, NSF came up with a set of sleep time recommendations that could be of so much valuable use to use. This is based on both expert input and scientific research. Here are those recommendations:
- Newborns (0-3 months): 14 to 17 hours each day
- Infants (4-11 months): 12 to 15 hours each day
- Toddlers (1-2 years): 11 to 14 hours each day
- Preschoolers (3-5 years): 10 to 13 hours each day
- School age children (6-13 years): 9 to 11 hours each day
- Teenagers (14-17 years): 8 to 10 hours each day
- Young adults (18-25 years): 7 to 9 hours each day
- Adults (26-64 years): 7 to 9 hours each day
- Older adults (65+ years): 7 to 8 hours each day
How do these recommendations answer the question of what time should I go to bed. A little bit of Math skills would be helpful. If you need to wake up at, let us say, six in the morning and you fall under the adult age category, then subtract 7, 8, or 9 hours to determine the time you should go to bed. Going back to our example, if you need to wake up at six in the morning, you should be in bed by eleven in the evening at the very least.
Healthy Sleep Tips
It is not enough to clock sufficient hours of shut-eye. Apart from knowing what time should I go to sleep, you should also know how to achieve good quality sleep. Here are some healthy sleep tips that were also identified by NSF:
- Have a sleep routine, weekends included.
- Do a rest ritual such as taking a warm bath, meditating, etc.
- Have quality physical activity throughout the day (work out, jog, yoga, and so on)
- Sleep on a comfortable bed with an ample number of pillows.
- Ease on the alcohol, sugary drinks, and caffeine.
- Do not bring gadgets to bed.
Too often, we take sleep for granted. It should be different now that you know the benefits of sleeping. Knowing what time should I go to bed and how to get good quality sleep are key factors as you prioritize sleep. Prioritizing quality hours of sleep is a huge step towards achieving better overall well-being.