It's 11 pm – some are fast asleep, while others are burning the midnight oil on their phones. An hour apart in bedtime, 10 pm versus 11 pm, may seem trivial, but doctors say it makes a world of difference to your health. Let's explore these essential truths about sleep that everyone should know.
Most people can relate: hitting the hay just one hour earlier drastically boosts your energy and mood the following day. A 2020 study published in the journal Sleep found that skimping on sleep at night leads to poorer mood and increased irritability the next day.
Melatonin is the hormone that regulates sleep, and its secretion follows a light-dependent circadian rhythm. Levels stay low during the day and rise sharply around 10 pm. Going to bed at this hour syncs perfectly with the peak of melatonin production, maximizing its sleep-promoting effects and helping you fall asleep faster. Delaying bedtime means missing this window. For sensitive people, this can lead to that frustrating feeling of being too tired to sleep.
A study by the First Affiliated Hospital of Xi'an Jiaotong University found that people who go to bed between 10 pm and 11 pm on weekdays have the lowest risk of heart attacks. Specifically, the incidence rate is 5.1 percent for those sleeping between 10 pm and 11 pm, 7.0 percent for 11 pm to midnight, and 9.2 percent for those going to bed after midnight.
Quality sleep is the cornerstone of rest. It is typically defined by:
Falling asleep within 30 minutes (20 minutes for children under 6)
Waking up no more than 3 times overnight, and falling back asleep within 20 minutes each time
Feeling refreshed, cheerful, energized and focused upon waking
People stay up late for all sorts of reasons: some by choice, some due to work or other obligations, and others due to insomnia. Here's how to adjust your routine and minimize the health damage from late nights:
Many burn the midnight oil just to carve out a little personal time. Instead, shift this time to the daytime: take a walk in a nearby park after work, or spend 20 minutes unwinding with an empty mind after meals.
Turn sleep into a pleasure by creating a calming bedtime routine. Put away all electronic devices an hour before bed, change into comfortable pajamas and soak your feet to relax your body. Then close your eyes and drift off to soothing sounds, whether it's gentle music or white noise.
If overthinking keeps you up at night, set a 10-minute time limit to process your thoughts – once the clock stops, let them go. Alternatively, write down your worries before bed; the act of putting pen to paper helps clarify your thinking and restores a sense of control. Boost your work efficiency during the day and cut down on mental exertion after hours.
Spend your pre-bed time in the living room or on the sofa, and only get into bed when you feel sleepy. If you can't fall asleep after 30 minutes in bed, get up and do a relaxing activity, then return to bed when drowsy. Repeat this practice to train your brain to associate bed solely with sleep.
For adults, 7 – 8 hours of sleep is recommended, with 6 hours as the absolute minimum. Keep a consistent sleep and wake-up time, even on weekends, avoid sleeping in late.