Sleep is one of the fundamental pillars for maintaining good physical and mental health. However, in a hyperconnected world, where the constant use of mobile devices like iPhone or Android is the norm, many people struggle to find the balance between their responsibilities and adequate rest. Science has thoroughly studied sleep patterns, and here we’ll explain the best time to go to sleep and how many hours you should sleep according to your age, in addition to how your phone can help improve your sleep quality.
The Importance of Sleeping Well
Sleep is not just a moment of rest, but an active process in which the body repairs itself, the brain consolidates memory, and functions such as metabolism and the immune system are regulated. Poor or insufficient sleep is associated with health problems such as obesity, diabetes, cardiovascular diseases, and mental disorders like anxiety and depression.
What Is The Best Time To Go To Bed?
Science suggests that the ideal time to go to bed is related to our circadian rhythms, which are the natural cycles of sleep and wakefulness regulated by light and darkness. For most adults, the optimal range to go to bed is between 9:00 PM and 11:00 PM. This allows the body to enter the deepest stages of sleep during the night, which is crucial for physical and mental recovery.
However, the best time to sleep also depends on your wake-up schedule. For example, if you need to wake up at 6:00 AM, you should go to bed around 10:00 PM to meet the 7-9 hours of sleep recommended for adults.
Recommended Sleep Hours By Age
The amount of sleep needed varies by age. The National Sleep Foundation and other health organizations recommend the following guidelines:
- Newborns (0-3 months): 14-17 hours
- Babies (4-11 months): 12-15 hours
- Toddlers (1-2 years): 11-14 hours
- Preschoolers (3-5 years): 10-13 hours
- School-age children (6-13 years): 9-11 hours
- Teenagers (14-17 years): 8-10 hours
- Adults (18-64 years): 7-9 hours
- Older adults (65+ years): 7-8 hours
Tips To Improve Your Sleep With Your Mobile (iPhone or Android)
Although mobile devices can be a distraction before bedtime, they can also become useful tools to enhance your sleep cycle if used correctly. Here are some tips:
- Use sleep tracking apps: Apps such as Sleep Cycle (available for iPhone and Android) monitor your sleep patterns and help you wake up at the optimal time of your light sleep cycle, making you feel more rested.
- Activate ‘Do Not Disturb’ mode: Set your phone to automatically turn on ‘Do Not Disturb’ mode at night. This prevents notifications from interrupting your sleep.
- Limit blue light before bedtime: The blue light emitted by screens can suppress the production of melatonin, the sleep hormone. Use ‘Night Mode’ or ‘Blue Light Filter’ on your iPhone or Android to reduce this effect.
- Set reminders to go to bed: Set alarms or reminders on your phone to notify you when it’s time to start relaxing and preparing for sleep.
- Practice guided meditation: Apps like Calm or Headspace offer guided meditations designed to help you fall asleep more easily.
- Keep your mobile out of the bed: Try to leave your mobile outside the bedroom or at least out of reach while you sleep to avoid distractions and the temptation to check it.
Sleeping well is essential for a healthy and productive life. The best time to go to bed usually falls between 9:00 PM and 11:00 PM, and the recommended amount of sleep varies by age. Although mobile devices can be a distraction, they can also be allies if used wisely. Take advantage of apps, settings, and tools to improve your sleep hygiene and enjoy restorative rest. Your body and mind will thank you! 🌙📱