The Best Bedtime Revealed: Psychologist Schneeberg’s Age-Specific Tips

A proper sleep schedule plays a key role in maintaining our health and well-being. Modern research shows that not only the duration but also the time we go to sleep has a significant impact on the quality of rest and the overall condition of the body. Let’s explore what time is considered optimal for falling asleep and how it changes with age.

Optimal Sleep Time Depending on Age

Doctor of Psychological Sciences Linell Shneeberg conducted a study whose results allowed her to determine the most favorable time frames for going to sleep according to age group. According to her recommendations:

• Newborns (0-3 months): no specific recommendations, as the sleep schedule is not yet established during this period
• Infants (4-11 months): optimal falling asleep time is from 18:00 to 19:00
• Toddlers (1-2 years): the best time to go to sleep is from 19:00 to 19:30
• Preschoolers (3-5 years): recommended time is from 19:00 to 20:00
• School-age children (6-13 years): the most favorable time is from 20:00 to 21:30
• Teenagers (14-17 years): the optimal period is from 21:00 to 22:30
• Young adults (18-25 years): the recommended range is from 20:00 to 00:00
• Adults (26-64 years): the best time is from 20:00 to 00:00
• Elderly people (over 65 years): preferably also from 20:00 to 00:00

Why Does the Time of Falling Asleep Matter?

Researchers from the University of Queensland note that although each of us has individual preferences regarding sleep, the human biological clock is set up so that we are "diurnal" beings—active during the day and sleeping at night. Disrupting this natural rhythm can negatively affect health, as it interferes with the connection between our physiology and behavior and the internal circadian rhythms that regulate them.

Individual Approach to Sleep Schedule

It is important to understand that these recommendations are general in nature. As Dr. Shneeberg emphasizes, everyone is different, and if you are satisfied with your current sleep schedule, there is no need to change it. However, if your lifestyle requires a different schedule, the priority should be to get enough quality rest rather than strictly adhering to an "ideal" time for falling asleep.

The Danger of Over-Monitoring Sleep

It is interesting to note that an excessive fixation on sleep quality can do more harm than good. Clinical psychologist Kelly Bayron warns that using gadgets to track sleep can sometimes provoke increased anxiety and stress. Attempts to achieve "perfect" sleep according to tracker readings may lead to the development of orthosomnia—a disorder characterized by an obsessive pursuit of the ideal sleep as measured by gadgets.

Recommendations for Healthy Sleep

In addition to the time of going to sleep, the body's position also affects the quality of rest. Specialists do not recommend sleeping on the stomach, as this can negatively affect the spine, neck, hips, knees, and internal organs. It is preferable to sleep on your side; moreover, if you have gastrointestinal problems, sleeping on the left side is recommended as it reduces the risk of acid reflux. It is also important for healthy sleep to maintain regularity. Experts advise against significantly changing your wake-up time on weekends, as this can create a "social jetlag" effect and disrupt circadian rhythms.

Conclusion

Establishing a proper sleep schedule is not only a matter of comfort but also an important factor influencing long-term health. While expert recommendations can serve as a guide, it is essential to listen to your body’s needs and find the optimal balance between scientific advice and individual characteristics.