Best bedtime for more energy: Experts weigh in

Feeling drained despite adequate sleep? Experts suggest the key to boosting energy might not be a specific bedtime, but rather understanding your body's natural rhythms.

Sleep specialists emphasize that there isn't a universal 'best time' to go to bed. Instead, the ideal sleep schedule is deeply personal, dictated by an individual's internal biological clock, or circadian rhythm. "Instead of arbitrarily choosing a bedtime, it's best to find a schedule that suits your body's natural circadian rhythm and allows you to get enough sleep consistently," advises sleep expert Nishi Bhopal.

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Instead of arbitrarily choosing a bedtime, it's best to find a schedule that suits your body's natural circadian rhythm and allows you to get enough sleep consistently.

To determine your optimal bedtime, experts recommend first establishing your required wake-up time. From there, you can adjust your bedtime to ensure you get the recommended seven to nine hours of sleep per night. This consistency is vital, as "the brain thrives on routine, and a consistent sleep schedule is one of the best things you can do for your energy levels and overall health," adds Bhopal.

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The brain thrives on routine, and a consistent sleep schedule is one of the best things you can do for your energy levels and overall health.

While some individuals naturally function as 'early birds' and others as 'night owls,' most people fall somewhere in between. Regardless of your chronotype, maintaining a regular sleep pattern is paramount. Poor sleep quality, characterized by frequent nighttime awakenings or difficulty falling back asleep, can negate the benefits of sufficient sleep duration. "Normal is waking up once or twice during the night to go to the bathroom and then falling back asleep within 10 to 15 minutes. However, frequent awakenings or staying awake for a long time in the middle of the night is not ideal," notes Erik Zhou.

Ultimately, consistent sleep duration, aiming for roughly the same number of hours each night, with minimal deviation, is more impactful than rigidly adhering to a specific clock time. If you consistently get enough sleep, maintain healthy habits, and stick to a regular schedule but still wake up exhausted, consulting a sleep specialist is recommended, as it could indicate an underlying sleep disorder.

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Normal is waking up once or twice during the night to go to the bathroom and then falling back asleep within 10 to 15 minutes. However, frequent awakenings or staying awake for a long time in the middle of the night is not ideal.