How to find the best bedtime and length of sleep for you
When is the best time to go to bed? The answer to this question is not clear-cut, as the optimal bedtime depends on many factors: age, lifestyle and body clock play a crucial role. While some people go to sleep at dusk and wake up refreshed early in the morning, others don’t really get going until late in the evening. But is there an ideal length of sleep? And how does our bedtime affect the quality of our sleep?
April 9, 2025 • 4 min reading time
Bedtime is important for your health! Find out how to fall asleep better and sleep more restfully - for more energy during the day.
The optimal length of sleep varies depending on your age: while children need more sleep, for adults it is usually 7 to 9 hours.
Our biorhythm plays a major role: types of sleepers such as larks (early risers) and owls (night people) should adjust their bedtime to their body clock as much as possible.
Having a consistent sleep-wake cycle is crucial: going to bed at a different time every night can impair the quality of your sleep and lead to persistent tiredness.
‘You woke me up at 5 am every morning as a child’ or ‘You couldn’t get out of bed as a teenager’: most of us have probably heard these statements before. And there is actually some truth to them, because even if the type of sleeper we are becomes established in adulthood, the optimal length of sleep and the best bedtime change constantly – especially in childhood.
To ensure that children get enough sleep, parents should consider the amount of sleep needed at different ages. The National Sleep Foundation recommends:
Newborns: 14 to 17 hours
Infants up to the age of 1: 12 to 16 hours
Toddlers up to the age of 5: 10 to 14 hours
Schoolchildren up to the age of 12: 9 to 12 hours
Teenagers up to the age of 18: 8 to 10 hours
The best bedtime for children also varies according to age. Toddlers should ideally go to bed between 7 pm and 8 pm, while schoolchildren should go to bed between 8 pm and 9 pm, depending on the time they get up. As teenagers have a biological tendency to fall asleep later, this often clashes with an early start at school – which in turn often leads to sleep deprivation.
From early adulthood, the recommended length of sleep settles down at 7 to 9 hours. Seniors, on the other hand, often report that they manage on less than 7 hours of sleep per night. However, this can also be due to the quality of sleep, which changes over the course of our lifetime:
Sleep becomes lighter: The deep sleep phases get shorter and shorter, which means that older people wake up more often at night and tend to get up earlier.
Going to bed earlier: Many seniors get tired earlier in the evening and therefore wake up earlier in the morning.
Increased susceptibility to sleep disorders: Hormonal changes, medications or illnesses can have a negative impact on sleep.
If you want to ensure good quality sleep as you get older, you should maintain a regular sleep rhythm and reduce disruptive factors such as noise and light.
As already mentioned, in addition to your age, what type of sleeper you are – your chronotype – also plays a central role. To find out when your ideal bedtime is, you should get up without an alarm clock for a few weeks and document when you get tired and when you wake up naturally. Then compare the results with the three most common types of sleeper:
‘Owls’ naturally like to go to bed late and have difficulty getting up early. They are particularly productive in the evening but often find it difficult to get going in the morning.
Best bedtime: 11 pm to 1 am
Ideal for: People who can work flexibly, who work night shifts or who don’t have to set their alarm clock too early
Problem: Getting up early (e.g. for work) often leads to sleep deprivation and tiredness
‘Larks’ get tired early in the evening and often wake up before their alarm clock. In the morning they are productive, but in the evening their energy drops quickly.
Best bedtime: 8 pm to 10 pm
Ideal for: People who start work early or have fixed morning routines
Problem: Evening activities can be challenging and affect their private life
Many people fall into a mixed category – they have no extreme preferences when it comes to their bedtime and can adapt to both early and late bedtimes. This is particularly helpful for both work and private life.
Best bedtime: 10 pm to midnight
Ideal for: Most adults with an average daily routine
We have learnt that the optimal bedtime depends on many factors – age, chronotype and lifestyle play a central role. While our youngest children sleep up to 17 hours a day, adults usually only need 7 to 9 hours of sleep to wake up rested.
It’s not only the length of sleep that’s important, but also the regularity of sleep. If you keep your sleep-wake cycle consistent and adapt it to the type of sleeper you are, you can significantly improve the quality of your sleep. But how can you adopt a healthy routine? Here are a few tips:
Stick to the same bedtime and wake-up time – even at weekends
Use bedtime routines such as relaxation exercises and meditation
Reduce screen time in the evening
Create a dark, cool and peaceful sleeping environment
If you make sure you have a regular bedtime, a comfortable sleeping environment and a conscious bedtime routine, you’ll find it easier to wake up refreshed and start the day full of energy!
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