What is the right time to go to bed?
What is the right time to go to bed?
As always: IT DEPENDS! I guess you hate this answer already.
So it depends on what?
What time do you need to wake up?
What is your chronotype (are you an early bird or a late owl)?
What’s your age?
What’s your biological gender?
All these factors dictate when you need to go to bed and how much time you need to sleep.
But let’s talk in general. A good rule of thumb is to sleep 7-9 h a night.
While 8 or 9 hours is hard to achieve for most people because of life demands, aim for at least 7 h of sleep each night. If you can do more, then it is great.
To know when you need to go to bed, calculate your sleep time by counting back-words.
A precise way to calculate the time you need to sleep based on the number of sleep cycles/night.
A sleep cycle is on average 90 min.
We should aim to get at least 4 if not 5 sleep cycles/night.
We should add an extra 20 min (which is the average time to fall asleep).
The formula would look like this:
90 (min) x 5 (cycles) + 20 (min) = 470 min
If you need to wake up at 7 AM during workdays, your bedtime should be 11:10 PM or as close to this time as possible.
Try to be consistent with this schedule, even during weekends.
