TL;DR12

• Optimal Bedtime: Going to bed between 10 PM and midnight is associated with better health outcomes.
• Chronic Pain Considerations: Individuals with chronic pain benefit from maintaining a consistent bedtime between 9 PM and midnight.
• Cardiovascular Health: Both early and late bedtimes are linked to increased risks of cardiovascular events.
• Sleep Duration: Earlier sleep onset in infants is associated with longer nighttime sleep.
• Bedtime Procrastination: Delaying bedtime can negatively impact sleep quality and duration.

Why Does Bedtime Matter?

The time you choose to go to bed can significantly impact your overall health and well-being. Research indicates that maintaining a consistent bedtime is crucial for various health outcomes, including sleep quality, cognitive function, and even cardiovascular health. For instance, individuals with chronic pain who go to bed between 9 PM and midnight report fewer sleep disturbances and lower pain levels compared to those with atypical bedtimes1. Similarly, a study involving over 112,000 participants found that both early (before 10 PM) and late (after midnight) bedtimes are associated with higher risks of mortality and major cardiovascular events2.

How Does Bedtime Affect Sleep Quality?

Bedtime is not just about when you go to bed but also about the quality of sleep you get. The concept of "social jetlag," where social obligations disrupt natural sleep patterns, can lead to chronic sleep debt and cognitive impairments3. This disruption is particularly evident in individuals with a late chronotype, who naturally prefer to go to bed later but are forced to wake up early due to societal norms. This misalignment can lead to poorer cognitive performance and increased vulnerability to mood disorders3.