A Recommended Bedtime Routine

A Recommended Bedtime Routine

One’s bedtime can be planned around their sleep requirements, their day schedule, and, most importantly, their internal body clock. The biological clock keeps track of the 24-hour cycle that governs the cyclical alterations in chemical or functional states that occur inside the human body.

The wake-sleep rhythm that mirrors the day-night cycle is driven by the circadian clock, which in turn is mostly regulated by light and dark. Light and darkness trigger different brain cells to activate sleep and wakefulness, respectively.


When the sun goes down, our bodies and minds automatically prepare for sleep. The brain chemical melatonin is released when one is tired. With the help of this chemical, the brain’s built-in switch to turn off alertness signals is activated, resulting in drowsiness and sleep.

The best quality sleep can be ensured by adapting one’s behaviour and bedtime routine to the circadian cycle.

Humans are biologically programmed to sleep at night and, when tired, to go to bed early and to rise early, in sync with the sun’s daily cycle. What about trying to sleep when nighttime comes? The world needs to hear about your adventures, so please do!

Similarly, it has been noted that the secretion of melatonin lags behind the advent of darkness. The secretion of melatonin increases late at night and decreases early in the morning, before broad daylight.


When should you go to bed at night if you want to get enough rest

A Recommended Bedtime Routine-2

Going to bed when it’s dark outside is the best way to ensure that your body responds and sleeps at the appropriate times based on its internal biological clock.

Based on the individual’s sleep requirements, we can also recommend a time for bed. The amount of sleep one requires changes significantly with age. The National Sleep Foundation states that children aged 3 to 5 require 10 to 13 hours of sleep every night, while school-aged children require 9 to 11 hours, adolescents require 8 to 10 hours, and adults require 7 to 9 hours. These sleep times are best retrieved overnight.


One’s goal bedtime can be calculated by subtracting the time one plans to rise from the time one actually gets up. The required amount of sleep can then be calculated backwards from that point.

If, say, you want to get up between the hours of 7:00 and 8:00 in the morning:

Preschoolers who need 10–13 hours of sleep per night can be put in between 8 and 9 o’clock each night.

These are some suggested bedtimes to keep in mind if one has to be up between 5:00 and 7:00 a.m. for school or work:

Children of school age who require 9-11 hours of sleep should be put into bed by 9 o’clock at night.

The optimal bedtime for teenagers who need 8-10 hours of sleep is between 9 and 10 o’clock.


The best time for an adult to sleep

Adults need 7 to 9 hours of sleep per night, ideally starting between 10 and 11 p.m.

Researchers from the UK Biobank analyzed 88,000 adults and found that 10 o’clock at night is the sweet spot for sleeping. This works with the person’s recommended bedtime based on their sleep needs and daily activity, and it also accounts for the temporal lag caused by the body’s natural rhythms.


However, not everyone can benefit from a routine like this. When one’s lifestyle is at odds with their biological clock, it can throw off one’s sleep routine and throw off the body’s natural rhythm. Nothing can be completely lost hope of. A regular bedtime routine is beneficial. You can achieve this by maintaining a regular sleep-wake schedule. This provides adequate amounts of high-quality sleep by letting the body and brain adjust to one’s unique circadian cycle.


Maintaining a regular sleep schedule is essential for maintaining brain health

Take in 2.5–3.7 litres of water steadily throughout the day until you notice your pee has turned clear.

Eat a healthy, balanced meal twice or three times a day.

Perform 30 minutes of SAFE exercise, such as quick walking, swimming, sets of push-ups, etc., at least 5 times during the week.

Staying off of drugs like caffeine and nicotine is also important.

Reducing stress by avoiding its causes


It’s important to keep in mind that the quality, quantity, and timing of sleep all have an impact on one’s mental and physical well-being, as well as on one’s ability to have a long, healthy life. Sufficient sleep is needed for everyone’s success in any venture.

Is there anything else you’d like to know about the aforementioned topic? Do you want to improve your health and well-being by sleeping more soundly? Keep in mind that a doctor is the best person to provide helpful guidance for improving and maintaining healthy sleep patterns.

Vitafoamshop is here to  spread awareness about the importance of getting a good night’s rest. We care deeply about people in Nigeria getting a good night’s rest, leading healthy lives, and prospering as a nation. To the Nigerian people, vitafoamshop is a constant source of pride and great comfort and wellness products supplier. Comfort and rest on Vitafoam mattresses don’t only help you sleep; they help you regenerate. Visit www.vitafoamshop.com for more information.


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