The average American goes to bed at 11:39 p.m., but nutritionist Kate Booker says people should be asleep much earlier. She says the best quality sleep starts around 10 p.m.

"The 10 p.m. bedtime is optimal, because you'll spend a lot of time in deep sleep in the first half of the night. Then, the sleep cycles get shorter, and you enter REM sleep," says Booker.

Deep sleep, also known as slow-wave sleep (SWS), lasts about 20 to 40 minutes and comes before REM sleep. Experts say this is a crucial stage for the body's recovery and growth, helping to boost the immune system and regenerate cells, strengthen muscles and bones, slow down brain activity, and lower blood pressure.

Deep sleep tends to come earlier in the night. Booker says the best time to rest is between 10pm and 2am; therefore, going to bed early can lead to better sleep quality.

“80% of human growth hormone is produced between 10pm and 2am. This is the hormone that helps boost immunity, repair collagen, burn fat and regenerate tissues. We need to make the most of this for our health,” Booker says.

Illustration of a person sleeping. Photo: Pexel

In addition to anti-aging, recent research shows that deep sleep, early bedtime can also prevent Alzheimer's disease. Experts found that patients who lost 1% of their deep sleep each year had a 27% higher risk of developing dementia than those who slept well.

Sleep quality is also related to cardiovascular health. Experts recommend that adults get 7 to 9 hours of sleep each night.

Recent research shows that going to bed before 1 a.m. can reduce the risk of developing mental conditions such as depression and anxiety. In addition, going to bed earlier at night will adjust the sleep cycle to match the natural circadian rhythm, based on darkness and light.

The time the body reaches a state of rest is called "sleep time". Experts estimate the ideal amount of sleep for each person differently, but all agree that falling asleep too quickly or too slowly can cause anxiety.

To get better sleep, experts recommend using blackout curtains and air purifiers in the bedroom, limiting screen time, and taking magnesium glycinate supplements. Additional measures include exercising in the evening and eating a diet rich in fruits and vegetables.

Thục Linh (Theo NY Post)