Going to bed at the right time may be one of the best ways to get deeper, more refreshing sleep. Experts say staying up too late can throw off your hormones — especially cortisol and melatonin, which control stress and sleep. After 11 p.m., the body often gets a “second wind,” causing cortisol to rise and making it harder to fall and stay asleep.
This late-night spike in cortisol can also lower blood sugar, leading to middle-of-the-night wake-ups and restless sleep. To prevent that, experts recommend going to bed around 10:30 p.m. and waking up close to 6:30 a.m. Keeping a steady schedule helps your body stay in rhythm and avoid that burst of late-night energy that keeps you awake.
A few simple habits can make a big difference. Avoid caffeine, heavy meals, and intense exercise before bed. Keep lights dim, limit screen time, and try relaxing activities like reading or stretching. These small changes help signal your body that it’s time to rest, leading to deeper, more restorative sleep through the night.
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