Early birds are people who wake up early and go to bed early. There is no set time that all early birds go to bed, as it can vary from person to person. However, most early birds tend to go to bed between 9 pm and 10 pm. This allows them to get enough sleep so they can wake up refreshed at an early hour.
Some key factors that determine what time early birds go to bed include:
Sleep Needs
The amount of sleep an early bird needs can impact what time they go to bed. Most adults need 7-9 hours of sleep per night. So an early bird who needs to wake up at 5 am would need to go to bed around 9 pm to get 8 hours of sleep. Someone who only needs 6 hours could go to bed at 11 pm and still wake up at 5 am. Early birds listen to their bodies and go to bed when they start feeling tired in order to get their necessary sleep.
Morning Responsibilities
Early birds often have responsibilities in the morning that require them to wake up early. This may include a job, school, childcare, gym schedule, etc. To make sure they are well-rested for these morning activities, early birds calculate what time they need to go to bed to accommodate their sleep needs. If an early bird needs to wake up at 4 am for work, they’ll go to bed early enough to get 7-8 hours of sleep, which means turning in around 8 or 9 pm.
Natural Circadian Rhythm
Early birds tend to have an innate circadian rhythm that makes them feel sleepy earlier in the evening. Their bodies naturally produce melatonin to signal that it’s time for bed earlier than night owls. They start feeling tired and ready for bed as their biological clock tells them it’s time to sleep. This circadian rhythm leads most early birds to go to bed between 9-10 pm even without an early morning alarm.
Ideal Bedtime for Early Birds
While there is no universal bedtime for all early birds, most experts recommend early birds aim to be asleep between 9 pm and 10 pm. Here are some of the key benefits of going to bed at this time:
Ensures Adequate Sleep
Going to bed between 9-10 pm allows most early birds to get the recommended 7-9 hours of sleep adults need for good health and wellbeing. It sets them up to reach the deeper, more restorative stages of sleep.
Aligns with Circadian Rhythm
For most early birds, heading to bed around 9 or 10 aligns with their natural circadian rhythm. Their bodies start releasing melatonin to make them sleepy around that time, so they are able to drift off to sleep quickly.
Makes Early Mornings Easier
Waking up early is much less painful and more energizing when early birds go to bed at an earlier hour. The adequate sleep primes them to wake up rejuvenated.
Supports Health
Several studies show that early bedtimes are associated with better health outcomes, including decreased risk of obesity, heart disease, and mental health conditions like depression. Going to bed early promotes healthy circadian alignment.
Tips for Early Birds to Wind Down for Bed
Here are some tips that can help early birds relax and prime their bodies for an earlier bedtime:
Have a Consistent Evening Routine
Having a set routine in the 1-2 hours leading up to bed can trigger the body to start releasing sleep hormones. This may include taking a warm bath, reading fiction, doing light stretches, or drinking chamomile tea.
Limit Screen Time
RED screens from phones, tablets, and TVs signal the brain to stay awake. Turn off devices 1 hour before bed or use an app to make screens more sleep friendly.
Make the Bedroom Dark and Cool
A room that is completely dark and 60-67°F triggers the Circadian rhythm to release melatonin. Use blackout curtains and adjust the thermostat.
Write Down Thoughts
If your mind is racing, write down your thoughts in a journal. This releases them from your head so you can relax.
Read Before Bed
Reading a book (not a screen) signals the mind and body to wind down. Make this part of your regular routine.
Challenges for Early Birds
While their early bedtime has many benefits, early birds can also face some unique challenges:
Social Life Difficulties
Many social events and activities extend late into the evening, well past most early birds’ bedtimes. Early birds have to choose between missing out on socializing or not getting adequate sleep.
Feeling Out of Sync
Since the majority of other people are on a later schedule, early birds can feel out of sync. They have to operate on a different timeline than most family, friends, and colleagues.
Less Flexibility
When early birds have an irregular day or get home late from an event, it can be extremely difficult for them to shift their sleep schedule. They are rigidly programmed to get tired early.
Battling the “Night Owl” Preference
Research shows night owls are seen as more creative and fun than early birds. This bias and stereotyping can be frustrating and disheartening for early birds.
Should You Become an Early Bird?
Is shifting to an early bird schedule right for you? Here are some pros and cons to weigh:
Pros:
- Better alignment with circadian rhythm
- Associated with positive health benefits
- More productive morning hours
- Feeling energized by waking up early
Cons:
- Social life constraints
- Less flexibility in schedule
- Potential lack of sunlight exposure in evenings
- Difficulty transitioning sleep schedule
Overall, becoming an early bird can be advantageous for some but challenging for others. Think about your lifestyle, obligations, preferences, and motivations. If you are contemplating the switch, start going to bed 15-30 minutes earlier each night until you reach your optimal time.
Conclusion
While there is no set-in-stone bedtime, most early birds naturally become sleepy and head to bed between 9 pm and 10 pm. An earlier bedtime allows them to get sufficient sleep so they can take on their day bright and early. But being an early bird also comes with some social and lifestyle challenges. Each person should consider their own needs and preferences before endeavoring to become an early riser. With commitment and consistency, it is possible to train your body to go to bed early and reap the rewards of rising with the sun.