Ah, sleep — the universal reset button we all need but don’t always prioritise. Figuring out the best time to sleep can feel just as tricky as solving a Rubik’s cube in the dark. Here are the facts so you can catch those Zs more effectively.

REM vs. non-REM sleep

Your sleep is made up of 90-minute cycles that alternate between non-rapid eye movement (non-REM) sleep and rapid eye movement (REM) sleep. The ratio of these two types of sleep shifts as the night progresses.

In the early part of the night, non-REM sleep takes centre stage. This is the deep, restorative phase where your body repairs itself, strengthens the immune system and consolidates physical recovery. Think of it as the foundation for waking up feeling physically refreshed.

As the night moves closer to daybreak, REM sleep takes over. REM sleep is lighter and marked by vivid dreams, but it’s crucial for cognitive functions like memory, learning, and emotional processing.

The timing of these shifts matters because they happen on a set schedule, regardless of when you go to bed. If you stay up too late—say, until 3 AM—you’ll miss much of the non-REM-dominated early cycles and end up with a sleep pattern skewed toward REM. This imbalance can leave you feeling less restored and mentally sluggish the next day.

Why 10 p.m. to midnight is the sweet spot

This time frame aligns with your body’s natural release of melatonin, the hormone that signals your brain and body to wind down for rest. Dr Abhinav Singh, medical director at the Indiana Sleep Centre, suggests aiming to sleep within two to three hours after sunset to sync with this process. For most of us, this means lights out by 10 or 11 p.m.

Additionally, Dr. Allison Brager, a neurobiologist specialising in sleep, highlights the importance of sleeping before midnight to optimise your time in restorative non-REM sleep. This stage is most abundant earlier in the night, making a pre-midnight bedtime essential for quality rest. To find your best time to sleep, aim to be in bed during this window for the best results.

How to find your best time to sleep

To pinpoint your personal sleep schedule, work backwards from your wake-up time. Let’s say you need to wake up at 6 a.m.—you’d aim to be asleep by 10 p.m. to get the recommended 7-8 hours of sleep for adults. Use this formula:

Wake-up time – 7-8 hours = ideal bedtime.

How much sleep do you need according to your age?

Adults (18-64 years): 7-9 hours per night

Older adults (65+ years): 7-8 hours per night

Teens (14-17 years): 8-10 hours per night

If you’re waking up groggy despite hitting the 8-hour mark, you might need to tweak your schedule. Some adults feel best with 8.5 or even 9 hours of sleep. Pay attention to how you feel during the day and adjust accordingly.
Dr. Pujan Parikh, a consultant for pulmonary medicine at HN Reliance Foundation Hospital, adds that aligning your bedtime with your minimum sleep needs and wake-up time is key. While the 10 p.m. to midnight window suits most, individual variations in circadian rhythms mean your best time to sleep could shift slightly.

Why consistency is key

The real secret to a successful sleep schedule? Consistency. Going to bed and waking up at the same time daily (yes, even on weekends) is vital for syncing your internal clock. Regular sleep patterns reinforce your circadian rhythm, helping you fall asleep faster and wake up feeling refreshed.

Inconsistent bedtimes—like staying up late on weekends—can disrupt this balance, leaving you groggy and less productive. This phenomenon, often called “social jetlag,” is why many feel off-kilter on Monday mornings. Over time, social jetlag may even affect your mood, metabolism, and overall health.

What to do if you can’t sleep

We’ve all been there: groggy all evening, but suddenly wide awake the moment your head hits the pillow. The key is to not stress yourself out by checking the clock every five minutes. Give yourself 15 to 20 minutes to drift off naturally.

If you’re still tossing and turning after 30 minutes, it’s time to change tactics. Get out of bed and do something low-key, like light stretching or tidying up your beauty products. Avoid intense workouts or gripping novels that might wake you up even more.

If you’re struggling to figure out the best time to sleep, sleep apps like BetterSleep, Sleepiest, or Pzizz. These can guide you with soothing sounds or sleep meditations, whether you prefer calming rain or total silence.

Want to upgrade your sleep even further? Start with the right mattress and pillow. A supportive sleep setup can make all the difference in how you feel when the alarm goes off. Check out Meelu’s range of products.

Sweet dreams!