It's generally better to go to bed earlier and wake up earlier, aligning with natural circadian rhythms for better mood, cognitive function, and physical health, though consistency is key, and some "night owls" thrive on later schedules if they still get sufficient quality sleep and can manage daily demands. Late bedtimes/wake-ups are linked to more screen time, less activity, and higher obesity risk, but the core benefit of early rising is a healthier lifestyle pattern, not just the time itself.
Assuming you have a life schedule that allows you to pick, it would be better to sleep early and wake up early. The reason for this is that the body follows a circadian rhythm that is sensitive to light when it comes to sleep.
10 hours before bed: No more caffeine. 3 hours before bed: No more food or alcohol. 2 hours before bed: No more work. 1 hour before bed: No more screen time (shut off all phones, TVs and computers).
Sleeping early and getting up early is always better because this is how our biological clock is set up , and we shouldn't go against it. Any normal adult needs 6--8 hours of sleep for better mental and physical health.
But for the most part, studies suggest biphasic sleep patterns are relatively harmless. So long as you're still getting approximately seven to nine hours of sleep a night, most research suggests it's fine if that sleep happens in two sessions.
Koalas are thickset arboreal marsupials with a thick grey fur. Found only living in Australia, they mainly live in the eucalyptus trees and spend around 22 hours of their time sleeping (90%). They spend the other 10% of their day eating and sitting around.
Signs You're Not Getting Enough Core Sleep
The convenience of access to social media has contributed to 93% of Gen Z admitting to staying up past their bedtime (Aloddi et al., 2023). The light weight design of devices makes it easy for individuals to stay in their beds for hours scrolling.
“This large study suggests that going to sleep between 10 and 11pm could be the sweet spot for most people to keep their heart healthy long-term. “However, it's important to remember that this study can only show an association and can't prove cause and effect.
And it's also not the first to suggest the early birds may, in fact, reign supreme when it comes to health: Compared to their nighttime compatriots, morning larks have been shown to have better cardiovascular health, less risk of diabetes, and slower cognitive decline in middle age—all of which might factor into their ...
The 80/20 Rule means that you stick to your healthy, consistent sleep schedule 80% of the time. You then can make exceptions to your schedule 20% of the time. The 80/20 Rule allows you to “live life” and enjoy those special moments with your family.
The general advice is to avoid stimulants 1 to 2 hours before bed. Try it and see if things improve. Regular exercise helps with sleep, but avoid anything too energetic in the 90 minutes before bedtime if you find it stops you from sleeping. Find out more about the benefits of being active for your mental health.
Wake up Early: High-performing CEOs often start their day before others by getting up between 5 and 6:30 AM. Doing so early will give them more time to focus on their tasks. No Screens for the First 30 Minutes: If you avoid screens at the start of the day, it's easier to focus and keep your mind less cluttered.
A: Yes, sleeping from 10pm to 5am provides seven hours of rest, which is within the recommended range for most adults. However, everyone's sleep needs are different. Pay attention to how you feel during the day. If you're tired, you might need to go to bed earlier or adjust your morning wake-up time.
Happiness. A large-scale genetics study recently conducted by Exeter University revealed that people who are “early birds” have greater levels of happiness and are at a lower risk of depression compared to those who are “night owls”.
People who consistently log six or fewer hours tend to have a higher body mass index (BMI). And even just a few nights of short sleep can result in short-term weight fluctuations. Not getting enough sleep can also increase your glucose (blood sugar) levels. That raises your risk of Type 2 diabetes and obesity.
Whilst boomers and millennials may use the 😂 emoji, this has long since been deemed 'uncool' (or 'cheugy') by Gen Z. Instead, this has been replaced by the skull (💀) or the crying emoji (😭), dramatising the idea of 'dying with laughter'.
Across much of the world, it is no longer middle-aged adults who are the most miserable. Instead, young people, especially Gen Z, are reporting the highest levels of unhappiness of any age group.
Core sleep is the essential part of our sleep that is necessary for physical and mental restoration. It primarily consists of slow-wave sleep and REM sleep, both of which are crucial for maintaining overall health and well-being. Research has shown that core sleep is indispensable for both physical and mental health.
Waking up often throughout the night and lying awake for several minutes. Having trouble concentrating during the day. Experiencing hunger more often. Experiencing symptoms of a sleep disorder such as snoring or gasping for air.