The time of night you should go to bed for the best sleep, according to science.
Getting a full night of deep, restful sleep is a struggle. From waking up in the middle of the night to having trouble falling asleep, figuring out the perfect nighttime routine to lull you into sleep is crucial to wake up fully rested. One element that may be throwing off your sleep schedule is what time you go to bed. According to Apple Watch data published in the Apple Heart and Movement Study from 2025 (via Axios), the average American bedtime is 11:37 p.m.
But when is the best time to go to bed for optimal sleep? According to science, 10 p.m.
Researchers in the United Kingdom found that study participants who consistently went to bed at 10 p.m. reported the lowest risk of cardiovascular disease. Those who went to bed between 10:00 p.m. and 10:59 p.m. reported lower incidence than those who went to bed between 11:00 p.m.–11:59 p.m., and after 12:00 a.m.
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Dr. Emma Lin, a board-certified pulmonologist and sleep medicine specialist and the co-founder of AimVein, tells Upworthy that the body starts preparing you for sleep even earlier.
"Around 9 to 10 p.m., the production of melatonin begins in the brain. This is the hormone that gives your body the signal that it is time to go to sleep," she says. "The body temperature drops. The heart beats slower. The breathing becomes rhythmic."
By then, the body is perfectly prepped for a good night of sleep.
"When people go to bed at 10 p.m., they sleep better and faster. Their bodies breathe better," says Dr. Lin. "Most people wake up feeling refreshed. Going to bed at this time corresponds to the body’s natural rhythm."
Woman wearing a sleeping mask asleep in bed by 10 p.m.Photo credit: Canva
Of course, going to bed at 10 p.m. may be way too late or totally unrealistic for some people. In that case, Dr. Lin stresses that what's most important is going to bed at the same time every night.
"Your body loves the same routine every day. This is what I always tell my patients. The brain works like a clock. If the clock doesn’t go to bed and wake up at the same time every day, it will be confused," she explains. "But if the clock goes to bed at the same time every day, it will know when it’s time to slow down. The melatonin will be released on schedule. The breathing will calm down. Patients with insomnia and sleep apnea will see an improvement in their sleep pattern just by having the same bed time every day."
The goal is to sleep 7–9 hours each night, which is recommended by the National Sleep Foundation. Dr. Lin adds that this amount of sleep allows the body and brain to recover completely.
Woman struggles to sleep on her phone.Photo credit: Canva
"Sleeping is cyclical. Some phases are good for the immune system. Others are good for memory. Deep phases are good for allowing the lungs and heart to rest, she says. "When people get less than 7 hours’ sleep, I see increased daytime sleepiness, increased levels of stress hormones in the body, and increased breathing difficulties in people with breathing problems like asthma or lung disease when they get inadequate sleep. Adequate sleep allows the body to heal itself."
So, if you are looking to go to bed at 10 p.m. (or a time that will be consistent for you to hit the 7-9 hours), Dr. Lin suggests you avoid these two things to get good sleep: "Exposure to bright light can turn the brain’s internal clock back. Using electronic devices at night suppresses melatonin," she says. "And drinking alcohol can exacerbate breathing problems at night. I tell all my patients that sleep is not a lazy activity. Sleep is a healing activity."