Get yourself into a regular routine.
There isn’t a ‘best’ time to go to bed, rather it’s about having a regular routine and getting enough sleep. Some people prefer to go to bed early and rise early (larks), while others are much happier going to bed late and getting up late (owls).
The obvious indicator as to whether you’re getting enough sleep is how you feel during the day – if you regularly feel tired, then you’re probably not getting enough quality sleep.
A regular bedtime routine is important, as without a regular sleep pattern, your body clock will struggle to cope. However, if you are unable to go to bed at the same time each night, try to get some routine in the hour before you go to bed. Steer clear of devices and blue screens, like tablets and smartphones. Have a bath or a shower to help you wind down.
Avoid caffeine at night.
Caffeine should be avoided well before bedtime; so don’t drink tea, coffee, fizzy drinks or energy drinks after 3pm. Also avoid eating a large meal or doing strenuous exercise too close to bedtime as both may keep you awake.
Protect yourself from blue light at night
You really should avoid using all screens in the hour before bed as the blue light that emits from these devices messes around with your body’s circadian rhythms by suppressing the sleep inducing hormone melatonin.
What's enough sleep?
The recommended period of sleep for adults is between seven and nine hours, but the amount of sleep you need depends on your age, sex, health and other elements.
It’s important to acknowledge that sleep cycles also change as we grow older. Children need more sleep – toddlers between 12 and 14 hours a day, while teenagers need between eight and nine. An older adult may need less sleep than they used to.