Sleep hygiene encompasses the practice of maintaining healthy sleep habits. It holds significance due to the vital role that obtaining quality sleep plays in promoting both mental and physical well-being, as well as enhancing one's overall quality of life. It's worth noting that your daily behaviours, not only those immediately before bedtime, have an impact on the quality of your sleep. Factors such as your dietary and beverage choices, daily schedule, evening rituals, and various other activities all contribute to your ability to achieve restful sleep.


But coming to sleep hygiene, there are people who are early risers while some others who are night owls. So, what is the best time for sleeping? To answer questions related to sleep, ABP Live sought the opinion of experts who not only told us the importance of sleep hygiene but also shared what are the best hours for sleeping.


What Is Sleep Hygiene And Its Importance?


When we speak about hygiene, the immediate thought that comes to our mind is personal or dental hygiene. However, along with this, it is important to implement sleep hygiene each day to get great sleep at night and wake up refreshed and ready to head the challenges during the day. 


Coming over to the importance of sleep hygiene, Dr. Manav Manchanda, who is the Director & Head- Respiratory, Critical Care & Sleep Medicine, at Asian Hospital Faridabad said that without enough sleep, you wouldn’t have enough energy to accomplish basic bodily functions, much less get through your forty-hour work week in. "Getting enough sleep every single day has lasting benefits on your physical as well as emotional health. It's been proven that getting enough sleep will reduce your chances of developing heart disease, stroke, cancer, diabetes, obesity, and Alzheimer's. Additionally, it maintains your energy level, strengthens the immune system, lifts your spirits, and wards off despair and worry."


What Is The Best Time For Sleeping And Why?



Dr. Vipul Gupta - who is the Chief- Neurointerventional Surgery & Co-Chief- Stroke Unit, at Artemis Hospital, Gurugram, said, "The ideal hour for sleeping might differ from person to person and relies on schedules and personal preferences. The majority of people typically feel the most sleepy at night, but there are also natural circadian rhythms that affect sleep patterns. This is mainly because darkness causes the hormone melatonin to release, which helps control the sleep-wake cycle. The circadian cycles are synchronised by sleeping at night, which promotes higher-quality rest."


Is It True That 7-8 Hours Sleep At Night Is Only The Best?


In this regard, Dr. Vipul said, "A general rule of thumb that many adults should follow is to get 7-8 hours of sleep each night. Individuals may have different sleep needs, though. While some people just need 6 hours of sleep, others may need 9 hours or more for themselves to feel rested. The secret is to monitor your mood throughout the day. You are probably getting enough sleep if you wake up feeling rested, awake, and able to work well during the day."


Additionally, Neha Cadabam, who is the Executive Director at Cadabams Hospital said, "It's surprising and interesting to know that a lot of work that we do in the day such as learning a new technique makes your body needs sleep. It is sleep during which a lot of these learnings are registered in your brain. Your brain is still doing a lot of work when you sleep. Ideally anything between seven to nine hours of sleep is the best."


Dr. Arun Kotaru who is a Consultant, Respiratory/ Pulmonology & Sleep Medicine, at Artemis Hospitals, Gurugram said that while it's possible to obtain 7-8 hours of undisturbed sleep during the day, it may not be as beneficial for various reasons.



  • Firstly, daytime sleep might not provide the same quality of rest as nighttime sleep because our bodies are naturally attuned to being awake during the day.

  • Secondly, it can disrupt social and work routine.

  • Finally, consistent exposure to natural daylight is important for regulating our circadian rhythms and maintaining overall health.


While some people who work night shifts or have irregular schedules adapt to daytime sleep, it's generally recommended to prioritize nighttime sleep whenever possible. However, if daytime sleep is the only option, creating a dark, quiet environment and maintaining a consistent sleep schedule can help in reducing some of the drawbacks.


To this, Dr. Vipul added that 20 to 30 minute power naps can increase alertness and productivity, particularly in the afternoon, but long daytime naps might interrupt your sleep-wake cycle and may not be as beneficial, especially if they keep you up at night."


How Much Beneficial Is Afternoon Sleep? Does It Help To Makeup For Incomplete Sleep At Night?


Dr. Arun Kotaru said that afternoon naps, often referred to as siestas, can have benefits when incorporated into a sleep schedule, especially if nighttime sleep is insufficient. 5-hour sleep at night followed by a 3-hour nap in the afternoon can be beneficial for some individuals, but there are a few things to consider.



  • Improved Alertness: An afternoon nap can boost alertness, concentration, and cognitive function, making it useful to get rid of midday fatigue.



  • Sleep Debt Reduction: If you're consistently getting inadequate nighttime sleep, an afternoon nap can help in reducing your sleep deprivation. 



  • Individual Variability: The ideal nap duration varies from person to person, with some people benefiting from shorter power naps ranging from around 20-30 minutes, to avoid grogginess.



  • Nighttime Sleep Quality: Napping for extended periods in the afternoon may impact nighttime sleep quality, potentially making it difficult to fall asleep at night.



  • Timing Matters: Late afternoon naps (around 2-3 PM) are less likely to disrupt nighttime sleep in comparison to late evening naps.


Incorporating an afternoon nap into your routine can be beneficial for managing daytime fatigue and reducing sleep debt. However, the duration and timing of the nap should be tailored to your individual requirements and should not compromise the quality of your nighttime sleep.


But, Neha Cadabam said that it's not advisable to really take an afternoon nap because the moment you rest in the afternoon then you will wake up late and then also your Circadian rhythm gets a bit skewed there. If you think you do require it, power naps is something that you could consider.

What Is The Sleep-Wake Cycle One Should Have?


Dr. Arun Kotaru said, "The best time for sleeping, known as the optimal sleep-wake cycle, majorly depends on an individual's circadian rhythm, which is their internal body clock. Most adults should aim for 7-9 hours of sleep per night, and the ideal sleep time typically falls between 10:00 PM and 7:00 AM, that aligns with the natural light-dark cycle. This timing allows for the most restorative sleep because it synchronizes with the body's circadian rhythm, promoting the release of melatonin (a sleep hormone) when it's dark and cortisol (a wakefulness hormone) during the day."


"Maintaining a consistent sleep schedule is necessary to regulate the sleep-wake cycle. Irregular sleep patterns can disrupt circadian rhythms, causing sleep disorders and health issues. Also, individual preferences and lifestyles may influence the optimal sleep time, with some people functioning better as night owls. Ultimately, the best time for sleeping varies from person to person, but it's important to prioritize a consistent schedule that aligns with your circadian rhythm for better sleep quality and overall health," he added.


Tips To Practice Good Sleep Hygiene:


Now that you are aware of the importance of sleep hygiene, let’s understand how you can create and practice good sleep hygiene behaviours. The good news is, a little bit of regular effort is all that you need to quickly improve your sleep habits. 


Dr. Manav Manchanda laid down the following points:




  • Maintain a regular sleeping routine - It might be tempting to stay up late and sleep in on the weekends if you work during the week. But it's better to keep your sleep and waking times consistent every day of the week.

  • Maintain a healthy sleeping environment – Keep your bedroom, dark, quiet and cool. Plus, a comfy bed, pillows, and blankets are also essential. It should be cold, quiet, and dark in your bedroom. 

  • Use your bed only for sleeping – Try not to use your bed for other activities since your brain identifies the bed with non-sleep activities, people who engage in activities like watching TV or working in bed could find it more difficult to fall asleep there.

  • If you're not sleeping, get out of bed - If you have trouble falling asleep, try not to turn about in bed. Instead, stand up and engage in a soothing activity until you become exhausted.

  • Limit your nap times - It's ideal to avoid naps so that you're exhausted when it's time for bed. If you do decide to take a nap, keep it to 30 minutes, and try to do it earlier in the day.

  • Engage in regular exercise and healthy eating - A healthy physical condition and enough sleep work go hand-in-hand. 

  • Avoid using electronics just before bed - Blue light from phones and other gadgets might lessen your body's ability to produce the hormone melatonin, which promotes sleep.

  • Before going to bed, take measures to lessen your stress - Your sleep quality can be enhanced by practises like meditation and journaling (to clear your mind of stressful thoughts).    


Like most things in life, good sleep hygiene needs regular upkeep and maintenance. Follow these simple yet effective steps for good sleep hygiene, and you'll soon begin to reap the rewards of restful sleep on a regular basis.