Experts point out the best time to go to bed for health

Nutritionist Kate Booker, who works in the UK, says the best quality sleep happens from 10pm onwards, which means you should start going to bed before this time.

Aiming for bed before 10 p.m. is optimal because people spend the most time in deep sleep in the first half of the night, explains expert Kate Booker, according to the New York Post.

Deep sleep is dominant during the first two sleep cycles and rarely occurs again during the night. Therefore, after the first two sleep cycles, people may have difficulty falling back into deep sleep, and mainly experience REM sleep.

As sleep progresses, these deep sleep stages become shorter and are replaced by periods of REM sleep (dream sleep).

Why is deep sleep important?

Deep sleep, also known as slow-wave sleep, lasts about 20–40 minutes and occurs before REM sleep.

Experts say deep sleep is important for the body's recovery and growth, boosting the immune system and cell regeneration, strengthening muscles and bones, slowing brain activity and lowering blood pressure.

Deep sleep usually occurs early, and Booker says the best sleep occurs between 10 p.m. and 2 a.m. So going to bed before 10 p.m. will help you get better quality sleep.

Booker says 80% of human growth hormone is produced between 10pm and 2am, which helps boost immunity, restore collagen, burn fat and regenerate body tissues. People should take full advantage of this for their health, according to the New York Post.

In addition to rejuvenation, recent research has found that deep sleep helps prevent Alzheimer’s disease. Researchers found that losing just 1% of deep sleep each year increases the risk of dementia by 27%. Sleep quality is also linked to heart health.

Experts recommend that adults get 7-9 hours of sleep each night.

Recent research has also shown that going to bed before 1 a.m. can reduce the risk of depression and anxiety. Additionally, going to bed earlier helps regulate your sleep cycle according to your natural circadian rhythm.

And it's important to maintain a consistent sleep-wake schedule, meaning going to bed at the same time and waking up at the same time every day.