Bedtime

Bedtime is the scheduled time at which a person goes to bed to sleep, usually in the evening. It is influenced by age, daily routines, work or school obligations, cultural norms, and individual circadian biology. Bedtimes vary widely across cultures and individuals, with melatonin production and circadian rhythms shifting over the lifespan to produce later bedtimes in adolescence and earlier ones in early childhood and older adulthood.

Sleep duration recommendations depend on age. Adults are generally advised to obtain 7 to 9 hours per night, school-age children about 9 to 11 hours, teens roughly 8 to 10 hours, preschoolers around 10 to 13 hours, and infants 12 to 15 hours including naps. A consistent bedtime paired with a regular wake time helps ensure adequate total sleep and supports daytime functioning.

Maintaining a regular bedtime supports stable circadian rhythms and can improve sleep quality, mood, cognitive performance, and overall health. Irregular or late bedtimes are associated with sleep debt, daytime sleepiness, impaired attention, and greater risk of mood disturbances. Factors such as caffeine intake, screen use before bed, noise, light, and room temperature can influence how easily a person falls asleep and stays asleep.

Good sleep hygiene for bedtime includes a consistent schedule, a quiet and dark sleep environment, a cool room temperature, limiting caffeine and heavy meals close to bedtime, and a relaxing wind-down routine. Napping and shift work may require tailored strategies, such as strategic light exposure or adjusted schedules, to minimize circadian disruption.

Bedtime remains a central element of sleep health, shaping daily alertness, mood, and long-term well-being.