Getting enough sleep is essential for good health, and the time you go to bed plays a huge role in how well your body rests and repairs itself. The best time to sleep often depends on your age because our sleep needs change as we grow.
For children (ages 6–13), experts recommend getting to bed between 7:00 p.m. and 9:00 p.m., since they need about 9–11 hours of sleep for growth and learning. Teenagers (ages 14–17) should aim to sleep by 9:00 p.m. to 10:30 p.m., as their bodies still need about 8–10 hours of rest despite busy school and social lives.
For adults (ages 18–64), going to bed between 10:00 p.m. and 11:00 p.m. works best because 7–9 hours of sleep supports brain function, heart health, and mood.
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Meanwhile, seniors (65+) often benefit from sleeping earlier, around 9:00 p.m. to 10:00 p.m., as their natural sleep cycle shifts and they tend to wake up earlier.
No matter your age, try to keep a consistent bedtime and create a calming night routine. Quality sleep is one of the simplest ways to protect your long-term health and feel energized each day.