Is the perfect night of sleep something that’s only in your dreams?

It’s easy to fixate on the amount of shuteye you get, but maybe it’s time to focus on your bedtime. Dr. Dylan Petkus, a sleep specialist and founder of Optimal Circadian Health in Florida, said your body’s internal clock plays a major factor.

“There’s no one-size-fits-all ‘best time’ to go to bed because everyone’s internal clock is unique,” Petkus, author of the bestseller “Sleep Apnea Solution,” told The Post. “And, if you ignore it, then you will feel the consequences.”

Still, Petkus notes that there might be a “general sweet spot” for most adults. 

“Generally, people who go to bed between 9 p.m. and 11 p.m. have better sleep quality compared to those who stayed up later,” he said. 

If you typically crawl into bed a little later than that — don’t fret. 

While some research suggests that “night owls” — people who like to go to bed late and wake up late — may be at higher risk for mental health issues than “early birds” — people who prefer early nights and early mornings — this correlation may be due to night owls having to adhere to a schedule that doesn’t align with their natural sleep rhythm more so than anything else.

“Although early birds do better with societal norms like traditional 9-to-5 jobs, health-wise, both can be equally healthy as long as they get enough sleep and stick to a consistent schedule,” Petkus said. “The real issue arises when night owls are forced into early schedules, leading to sleep deprivation and subsequent health problems.” 

Regardless of the hour, it’s crucial to be consistent. 

“Consistency is a huge key,” he said, as “going to bed at the same time every night helps your body find its rhythm.”

Figuring out your personal ideal bedtime is “part science, part self-awareness,” according to Petkus. 

Experts typically recommend adults get seven to nine hours of sleep per night, so Petkus suggests using your desired wakeup time to calculate your ideal bedtime. 

So, if you need to wake up at 7 a.m. and you want to get eight hours in, aim for a bedtime of 11 p.m. — and stick to it. 

Petkus also recommends paying attention to how you feel in the morning, rather than zeroing in on the time you spend asleep. 

“If you’re still dragging after a week, try shifting your bedtime by 15-30 minutes until you find your sweet spot,” he said.

Bear in mind that, unfortunately, if you are someone who wakes up a lot at night, going to bed earlier won’t necessarily offset that. 

“It’s tempting to think an earlier bedtime will make up for those night wakings, but it’s not that simple,” he said. “Going to bed earlier is like adding more lanes to a highway; if there’s still traffic, it won’t help.”

Instead of adding to your time in bed, he recommends focusing on why you’re waking up so much. 

“Is it stress, noise, or a medical issue? Tackling the root cause is the real game-changer to improve sleep efficiency — which is hours asleep divided by time in bed,” he said. “The better this metric is, the better your sleep quality and health.” 

It’s important to fix these issues because your sleep health has a very big impact on your overall health — especially in the long run. 

“Your bedtime isn’t just about rest; it’s about your heart, your brain and your waistline,” he said. “And it’s more serious than most people realize.” 

Petkus noted that sleeping less than six hours a night raises the risk of heart disease by 20%, while “irregular bedtimes can also disrupt hormones, weaken immunity and even increase the risk of mood disorders.” 

“So, while feeling groggy is bad enough, the stakes are much higher,” he warned. 

Finally, don’t forget that your ideal sleep schedule may change as you age. 

“As we get older, our circadian rhythm shifts in what’s called a ‘phase advance,’ meaning we naturally feel sleepy earlier,” Petkus said. “This is something some people already may appreciate.” 

For example, while teenagers might want to stay up late due to delayed sleep phases, older adults might find themselves nodding off earlier.

“It’s not just preference,” he said. “Your body’s clock is changing.”

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