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Is there an ideal time to fall asleep for quality sleep?
Since the dawn of humanity, people have been active during daylight hours and slept after the sun went down.
From that perspective, it makes sense that sleeping at night is the most natural pattern.
According to research, the ideal time to fall asleep appears to be between 10 p.m. and midnight.
The reason is the presence of a vital hormone called growth hormone, which is essential for healthy living. This hormone is secreted most actively during deep sleep—especially within the first three hours, which is typically the deepest phase of sleep.
The importance of growth hormone lies in its ability to promote metabolism, supporting functions like bone growth, muscle development, cell activation, and fat burning—all of which are metabolic processes.
The sleep hormone melatonin is secreted in large quantities between 10 p.m. and 3 a.m., making it easier to enter deep sleep. After this period, melatonin secretion decreases, and it becomes harder to achieve deep sleep.
Therefore, it can be said that falling asleep between 10 p.m. and midnight is the most ideal for achieving quality sleep.