When should I go to sleep


The ideal time to go to sleep can vary from person to person and may even change based on life circumstances and throughout the year. According to , the key is not just the amount of sleep you get (quantity) but also the quality, regularity, and timing (QqrT) of your sleep 1. A good guideline is to have a consistent sleep routine, meaning you should strive to go to bed and wake up at more or less the same time each day, ideally within a range of plus or minus one hour from your usual bedtime and wake-up time 2.

For instance, if you typically go to bed at 10 PM and wake up at 6 AM, it's advantageous for your circadian rhythm and sleep quality to maintain that routine with little variation. Avoiding caffeine late in the day can also help as recommends stopping caffeine intake at least 8-10 hours before your usual bedtime for better deep and restorative sleep 3.

Sleep Quality Matters

Andrew emphasizes that the amount of sleep needed varies for each person. Quality, quantity, regularity, and timing (QqrT) are crucial factors to consider for optimal sleep. A brief nap may suffice if you feel energetic and focused during the day.

Huberman Lab

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Evaluating how you feel during the day can also provide you with feedback on whether the amount and quality of sleep you're getting at night are sufficient. If you feel alert and energetic throughout the day and are not experiencing excessive daytime sleepiness, then your current sleep schedule might be adequate for you 1.