Sleep is a state of reduced mental and physical activity in which consciousness is altered and sensory activity is inhibited to a certain extent. During sleep, there is a decrease in muscle activity, and interactions with the surrounding environment.
Sleep is important to a number of brain functions, including how nerve cells (neurons) communicate with each other. In fact, your brain and body stay remarkably active while you sleep. Recent findings suggest that sleep plays a housekeeping role that removes toxins in your brain that build up while you are awake.
The amount of sleep you need each night changes over the course of your life. Therefore, your age can help you figure out what time you should go to bed in order to feel refreshed and able to function optimally during the day.
Your bedroom can help you fall asleep and sleep more soundly. For most people, it’s a good idea to start with a quiet, cool, and dark room. You should also consider whether your mattress and bedding are hurting or helping your quest for a steady bedtime.
To set a target bedtime, decide when you need to wake up. Then count backward to find out the number of hours of sleep you need.
For instance, if the desired wake-up time is between 7:00 and 8:00 a.m.:
- Infants may be put to bed when sleepy, between about 7:00 and 8:00 p.m.
- Toddlers may be put to bed between 7:00 and 9:00 p.m.
- Preschool children may be put to bed between 8:00 and 9:00 p.m.
If your school or work schedule requires you to be up between 5:00 and 7:00 a.m., these are the suggested bedtimes:
- School-age children should go to bed between 8:00 and 9:00 p.m.
- Teens should try to go to bed between 9:00 and 10:00 p.m.
- Adults should try to go to sleep between 10:00 and 11:00 p.m.
Despite age and sleep need, having a consistent wake time, even on the weekends, is important for better sleep.