Best time to sleep and wake up for each age group

Everyone should aim to get around 7-9 hours of sleep each night. Many different factors, including a person's age, work schedule, and sleeping patterns, affect the ideal amount of sleep. However, it's best to aim for a consistent bedtime and wake-up time each day, as this can help regulate your sleep cycle. Read more articles below to determine the best time to go to bed and wake up.

In an ideal world, you could comfortably go to bed early then wake up early, completely rested to prepare for the productive day ahead. In fact, due to work schedule or childcare makes it impossible for you to sleep early and wake up early. So, what time is the best time to go to bed? Sleep time can be different for each person, but you need to know how much sleep you need, this amount varies by age, society, family responsibilities. For example, an infant may need up to 17 hours of sleep a day, while an older adult may need only 7 hours of sleep a night. However, each person's sleep needs are different even within the same age group. Some people find it comfortable to get at least 9 hours of sleep each night, while others of the same age may find that 7 hours of sleep is appropriate. Here are some reference questions for you to help you evaluate and calculate your sleep time.
Do you feel rested after 7 hours of sleep? Or do you need at least 8 hours or 9 hours? After waking up at night, are you sleepy during the day? Are you dependent on caffeine to keep you going all day? If you sleep with someone else, does that person notice any problems with your sleep? Circadian rhythms also determine your natural morning wake-up schedule and bedtime. The circadian rhythm helps you to know when you wake up in the morning and your natural bedtime. Once you get used to going to bed and waking up at the same time every day, your brain will adapt to this schedule. Once you get used to it, you can easily go to bed at night and wake up at the same time every day without an alarm clock. Pay attention to changes in your circadian rhythm if you work irregular shifts or go to bed at different times of the week.
For those who have trouble sleeping can create the right environment for sleep and prepare to sleep earlier. In addition, certain activities will help you fall asleep more easily, for example: regular exercise (avoid bedtime), increased exposure to sunlight during the day and reduced exposure to sunlight. green light at night. Before going to bed, avoid alcohol, alcoholic beverages, caffeine and nicotine. Practice relaxing bedtime routines like listening to music, getting a massage, or taking a hot bath. The above activities can help you go to bed at the right time and wake up at the right time according to your body's circadian rhythm.
In general, the best bedtime varies from person to person but it is recommended to go to bed a few hours after sunset and the best time to wake up is the first hours of sunlight in the morning if possible body. Make this into a regular daily cycle.

Sleep needs vary by age, below is a breakdown of age and sleep needs.

Due to different needs at each age, the best time to sleep is not the same for everyone. There is no single best time to go to bed for everyone, and even for people of the same age group, the time to sleep and wake up will vary.
Each normal sleep occurs in 2 separate states: rapid eye movement (REM) sleep and nonrapid eye movement (NREM) sleep. The body switches between the two states a few times per night. A sleep cycle passes through each of these stages every 90 minutes. If more cycles are experienced, the NREM periods will be lighter and the REM periods longer.
The stages of NREM and REM are classified as follows:
N1: First stage of sleep, which is the state between sleep and wakefulness N2: Stage 2, at which you are no longer aware of impulses around yourself. Body temperature drops slightly, breathing and heart rate become regular. N3: Stage 3, this is the deepest and most restorative stage of sleep in which breathing slows down, blood pressure drops, muscles relax, hormones are released, the body's energy recovery process occurs. out at this stage. REM: This is the final stage of the sleep cycle. This stage accounts for about 25% of your sleep. During this stage, the brain is most active, this is also the stage when dreams occur. During this phase, your eyes move back and forth rapidly under your eyelids. This phase enhances your mental and physical performance after waking up.

Ideally, the body would go through four to five of these cycles each night, waking up at the end of the cycle when sleep is lightest is the best time. Waking up at this time helps people feel more relaxed and ready to start the day. Meanwhile, if the alarm goes off while a person is in one of the deeper stages of sleep, it can lead to drowsiness or difficulty waking up.

Reference sources: medicalnewstoday.com, healthline.com