Many people know it only too well: the day is packed full, in the evening you want to switch off a little, enjoy some time for yourself or simply get something done – and suddenly it’s well past midnight before the lights go out. This pushes bedtime further and further back, almost unnoticed. And we all know what it’s like: if you go to bed late, you often get up tired the next morning and don’t really feel productive throughout the day. But when exactly is the best time to go to bed? In this article, we take a look at whether there is such a thing as an ideal bedtime and what it depends on.
Is there a best time to sleep?
Basically, there is no universal bedtime that is perfect for everyone, as everyone has their own individual chronotype. This is the name given to the internal clock that determines when we get tired and when we sleep best. In sleep research, a rough distinction is made between larks and owls. Larks are those early risers who get tired early in the evening and jump out of bed in the morning. Owls, on the other hand, are evening people who are often active late into the night and find it harder to get going in the morning. However, most people are somewhere in between and belong to the so-called mixed types.
The ideal bedtime is therefore always based on your personal sleep rhythm. It is crucial that you get enough sleep overall and feel really refreshed in the morning. Incidentally, people who sleep significantly longer at the weekend than during the week often experience what is known as social jet lag. This means that the sleep rhythm on work or school days does not match your own biorhythm, as many people are forced to get up earlier than their natural chronotype.
How much sleep do adults need?
The independent US National Sleep Foundation recommends an average of seven to nine hours of sleep per night for healthy adults. However, how much sleep you actually need varies greatly from person to person. Some people feel rested and productive after a good six and a half hours, while others need eight to nine hours to feel truly refreshed. If you would like to find out more about how much sleep is useful in different phases of life, you can find out more in our article Optimal sleep duration – How much sleep is healthy? contains a wealth of helpful information.
More important than the exact number of hours or an exact time to fall asleep, however, is regularity. Fixed bedtimes help the body to adjust to the nocturnal rhythm. The quality of sleep is just as important. Restless nights or frequent awakenings can impair recovery. Ideally, you should go through several cycles of light, deep and REM sleep every night, all of which are necessary for comprehensive regeneration of body and mind.
Chronotype orientation: When to go to bed?
Your own internal clock plays a key role in determining the ideal bedtime. Larks benefit from going to bed between 9 p.m. and 10:30 p.m. and getting up early. Owls, on the other hand, often don’t need to sleep before midnight and get up later. Mixed types are usually somewhere in between. Basically, it is not healthy or unhealthy per se to go to bed early or late. A bedtime is healthy if it suits your own rhythm. Many people unconsciously postpone their bedtime due to the phenomenon of bedtime procrastination. This is the deliberate delaying of going to bed even though you are tired and know that you have to get up early the next day. A fixed evening routine can help to ease the transition to bed and put electronic devices to one side in good time.
Signs of an incorrect bedtime
There are various indications that your own bedtime is not ideal. For example, difficulties falling asleep or waking up at night can be a sign of this. You should also reconsider your own rhythm if you find it difficult to get out of bed in the morning, even though you have been lying down for a sufficient amount of time, or if you repeatedly fall into performance slumps during the day. As already mentioned, an inappropriate bedtime is particularly evident if you sleep much longer at the weekend than during the week. On the other hand, if you go to bed at your usual time in the evening and wake up by yourself in the morning without an alarm clock, you have usually already found your ideal bedtime.
Our tips for a better bedtime
A good guideline is to set a fixed bedtime, which should also be maintained at the weekend. Evening rituals that prepare the body for rest have a supportive effect. For example, a warm bath, reading or relaxation exercises are ideal. Screens of any kind – and therefore also blue light – should be taboo at least one hour before going to bed. Diet also plays a role: eating lightly in the evening and avoiding alcohol, nicotine or late-night coffee helps the body to calm down and prepare for sleep. It is also important to have a quiet, comfortable sleeping environment in which you feel safe and secure.
Bedtime for children – what parents should look out for
Many parents ask themselves when it is best for their child to go to bed. A regular sleep rhythm is particularly important for children, as their bodies and brains are still growing and need a lot of rest. The ideal bedtime depends largely on age.
Toddlers between the ages of one and two need around eleven to fourteen hours of sleep, including naps. Children of kindergarten age need ten to thirteen hours, while schoolchildren between the ages of six and twelve need nine to twelve hours. Teenagers, on the other hand, usually need between eight and ten hours of sleep per night.
The younger the child is, the earlier they should go to bed at night – often between 7 pm and 8:30 pm. For older children and teenagers, the rhythm often shifts backwards for biological reasons. Nevertheless, it is important to make sure that they also get enough sleep if they get up early in the morning.
How do you find the ideal bedtime for children?
As with adults, fixed bedtimes and bedtime rituals also help children to prepare for sleep. Parents should make sure that these are part of everyday life. Quiet, relaxing activities before going to sleep help to wind down at the end of the day. Children should also avoid using electronic devices in the evening if possible, so as not to inhibit the production of the sleep hormone melatonin. A cozy, dark and cool sleeping environment helps children to fall asleep more easily and better. High-quality bedding can also help to ensure that children feel completely comfortable in their bed and that their nights are restful.
The ideal bedtime is as individual as we are
As we have learned in this article, there is no one-size-fits-all answer to the question of the perfect bedtime. Everyone has their own rhythm, depending on their chronotype and individual sleep requirements.
Both adults and children benefit from regular bedtimes and a sleeping environment that provides peace and security. Knowing and respecting your personal bedtime not only ensures you get enough sleep, but also improves your own well-being, health and performance.
Suitable bedding for a restful night’s sleep
Choosing the right bedding has a major impact on the quality of your sleep. High-quality comforters, pillows and toppers not only ensure cozy comfort, but also support a healthy, balanced sleeping environment that is perfectly tailored to individual needs.
The CLASSIC CLEAN fiber duvet impresses with its easy-care and hygienic features. It can be washed at up to 95 °C, is ideal for people with house dust allergies and offers a pleasantly dry, balanced sleeping climate thanks to its high-quality and cozy fiber filling. At the same time, it is cuddly and light, so that it adapts perfectly to the body.
The SUPRA fiber pillow provides supportive yet soft sleeping comfort. Thanks to its moisture-regulating and breathable filling of fluffy fiber balls, it offers a particularly pleasant sleeping experience. The pillow is easy to care for, durable and washable at up to 60 °C, making it ideal for people with house dust allergies and all those who value freshness and hygiene.
The COSIDORM ® NATURE topper with a filling of 100% virgin sheep’s wool offers a pleasantly soft yet supportive lying sensation. It is made from high-quality natural fibers that promote a balanced sleeping climate. The topper also helps to protect the mattress and provides noticeably more comfort and relaxation overall.
