In addition to the length of sleep, the time of sleep matters.

When it comes to sleep times and length, each of us may have different needs and preferences.

However, according to scientists, there is such a thing as the “golden hour”.

This is the time period in which we should go to bed at night to maintain health and well-being for many years. And it doesn’t matter whether you are an early bird or a night owl.

Sleep is undoubtedly very important and should not be neglected. It is no secret that lack of sleep has a negative impact on the body, causing fatigue, deterioration of cognitive abilities, and an increased risk of many diseases.

Interestingly, too much sleep also does not affect us well. Ideally, it would be to find the golden mean, both in terms of length and hours of sleep.

As per research published in the European Society of Cardiology, it is not only the length of sleep that matters but also the time of sleep. After six years of observing the habits of over 80,000 volunteers, scientists have drawn surprising conclusions. It turns out that the majority of health problems were noted in the group that went to bed late, around midnight or later.

Those who prefer a nocturnal lifestyle may be as much as 25% more likely to suffer from cardiovascular disease. Interestingly, going to bed too early is also not good. People who went to bed before 10 pm may have a 12% higher risk of cardiovascular problems.

According to a study of over 1,000 Japanese workers, those who went to bed later than midnight were more likely to experience symptoms of depression.

Experts say the best time to go to bed is between 10 and 11 pm, at least when it comes to heart health, but that range seems very reasonable—not too early, not too late.

As per the National Sleep Foundation, an average adult needs between seven and nine hours of good-quality sleep each night to be healthy and feel great, although there are of course people who need less.

Keep in mind that the quality of sleep is not only influenced by its length and time. The right conditions in the bedroom are also important – it should be dark and cool. Most people sleep worse after a large meal or when hungry.

Additionally, pay attention to a comfortable (not too soft!) bed and bedding, as well as pyjamas made of high-quality, breathable materials. All this can significantly increase our comfort and ultimately translate into better, more effective sleep.