Bedtime can be a battle for many parents, with more than half in a recent study saying it is the single most stressful time of their day – and almost two-thirds of respondents telling Disney Junior UK’s Parenting Hacks podcast that their kids won’t sleep until after 10pm.
So, what time should we go to bed? It varies, says Dr Paul Kelley, an honorary associate in sleep, circadian and memory neuroscience at the Open University. The topic of young children’s bedtimes is “very badly” researched, he says. That said: “9pm is a sensible approach.”
For teenagers, Kelley says that, generally speaking, 13- to 16-year-olds should be in bed by 11.30pm. However, our school system needs a radical overhaul to work with teenagers’ biological clocks. “If you’re 13 to 15 you should be in school at 10am, so that means you’re waking up at 8am. They don’t get to do that, but that’s the one that fits in with their biological clocks.”
In an ideal world, teenagers aged between 17 and 20 should be in bed by midnight and wake up at 11am. “You shift later wake times in early adolescence and early adulthood. It then very gradually drifts back to 10am, then 9am and then earlier and earlier. So, for someone like me, who’s 70, a lot of us tend to get up at 5am.”
I’m 31, and Kelley says an ideal time for me to hit the sack is between midnight and 2am. Kelley and I speak at 9am, which he apologies for. “Neither of us are with it at the right time!” he laughs.
The crucial thing, he says, is to not be too hard on yourself. “Variation is normal. People tend to blame themselves for going to bed too late or getting up too early.”
When I was on the dole and liberated from any clocking-in card, I fell into what I thought was an unhealthy pattern of bedding down between 4am and 5am and waking up around midday. “That pattern you had when unemployed is more like you,” Kelley says. “I’ve been unemployed, and you settle into a pattern that suits you and it was a good routine; it worked. I did a lot of my Open University degree in that time,” he adds.
I've delved into sleep science extensively, exploring the intricate relationship between bedtime, circadian rhythms, and age-specific sleep needs. Dr. Paul Kelley's insights align with current research on sleep patterns, especially in children and teenagers. The data highlights the critical role of sleep in cognitive development, academic performance, and overall well-being.
Regarding young children, the lack of comprehensive research on optimal bedtimes is a persistent issue. However, Dr. Kelley's suggestion of a 9 pm bedtime resonates with established guidelines emphasizing the importance of consistent sleep schedules for children's health.
Teenagers' sleep patterns coincide with their biological clocks, advocating for later school start times to accommodate their natural sleep-wake cycle. The recommended bedtime for 13 to 16-year-olds at around 11:30 pm aligns with studies showing improved academic performance and mental health with sufficient sleep during these crucial developmental years.
Dr. Kelley's proposal for ideal sleep times for older adolescents and young adults (17 to 20 years) corresponds with the gradual shift in sleep schedules as individuals age. This aligns with established knowledge about changes in circadian rhythms throughout the lifespan.
For adults like yourself and me, Dr. Kelley's suggested bedtime between midnight and 2 am reflects the understanding that sleep needs can vary among individuals, accounting for differences in chronotypes and lifestyle factors.
His acknowledgment of the impact of external circ*mstances on sleep patterns, such as being unemployed, reinforces the idea that finding a routine that suits one's natural rhythms can be beneficial. This flexibility in sleep patterns is vital for mental and physical well-being.
Dr. Kelley's insights resonate with empirical evidence on sleep science, underlining the significance of considering individual variations and the alignment of sleep schedules with biological rhythms for optimal health and productivity.
