There is no “one size fits all” bedtime, but there are ways to determine optimal bed and wake-up times based on age, geographic location, lifestyle preferences, and obligations like work and school. A good night’s sleep is essential to good health, so if you’re having trouble falling asleep or staying asleep, consider reaching out to a healthcare professional. They can help you explore underlying causes of sleep difficulties and offer guidance. Bedtime stories are a story told to a child once they have gotten into bed for the evening. Reading a story every night is beneficial for children and parents, too! Reading stories each night to your child has been proven to improve reading and vocabulary skills. Read a special story for children tonight! Put away electronic devices: Smartphones, tablets, and other electronic devices emit blue light that can disrupt circadian rhythms and hinder melatonin production in the brain. Aim to put them away at least 30 minutes before bedtime. However Covid-19 has had an impact on people’s sleeping patterns. A survey by The Sleep Charity last April found that nearly four in 10 people were going to bed later but also nearly a third were waking earlier too. Time for sleep

If you’re aiming for 7 to 9 hours of sleep each night, a sleep calculator (like the one above) can help you figure out what time to go to bed based on your wake-up time. Paruthi S, Brooks LJ, D'Ambrosio C, et al. Recommended amount of sleep for pediatric populations: A consensus statement of the American Academy of Sleep Medicine. J Clin Sleep Med. 2016;12(6):785–786. doi:10.5664/jcsm.5866 Searching for the ultimate sleep solution? Dive into Mattress Online, the UK’s leading mattress retailer since 2003.An adult in their 40s has a higher chance of chronic health conditions that might affect their sleep needs. Kalmbach DA, et al. (2015). The impact of sleep on female sexual response and behavior: A pilot study. Haghayegh S, et al. (2019). Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. A number of simple lifestyle changes can be implemented to improve sleep, which can lead to better physical, cognitive, and emotional wellness. Get into the habit of a relaxing routine before bedtime, like taking a hot bath or listening to soothing music.

The "whole wide world" is actually NOT going to sleep. Only your half of the world is going to sleep. Or perhaps more accurately, "only approximately 1/24th of the world is going to sleep while approximately 7/24ths are asleep (less some 3rd shift workers)".Switch off electronics at least 30 minutes before bedtime. The light from these devices can stimulate your brain and make it harder to fall asleep. I sleep on the hard floorboards and my children top and tail on the mattress as we don’t have beds. The situation is impacting my mental health. It makes me really upset. My children are really sad too. My daughter isn’t eating and my autistic son is frustrated and aggressive a lot of the time” The occasional night of poor sleep generally won’t have a serious impact on your health. All the same, experts have linked ongoing sleep deprivation to serious health consequences, including a higher risk of chronic diseases and early death. When you fall asleep, your brain and body go through several cycles of sleep. Each cycle includes four distinct stages.

Getting into the habit of a sleep pattern that works well for you is the best strategy. Some of us are naturally pre-disposed to be night owls while others prefer to sleep earlier and wake up early. If you don’t tend to get sleepy until midnight, don’t force yourself to go to sleep at 10pm in the hopes you’ll wake feeling more refreshed. Liu, Y., Wheaton, A. G., Chapman, D. P., Cunningham, T. J., Lu, H., & Croft, J. B. (2016). Prevalence of healthy sleep duration among adults–United States, 2014. MMWR. Morbidity and mortality weekly report, 65(6), 137–141. and can hinder cognitive processes including memory, decision-making, and problem-solving abilities. As a result, you may suffer lower academic achievement or reduced work productivity. Scott AJ, et al. (2017). Does improving sleep lead to better mental health? A protocol for a meta-analytic review of randomised controlled trials.

For many people, wake-up time remains fairly constant from day to day. The time you go to sleep, however, might vary, depending on any number of things: