It seems that among Gen Z, the trend of partying at 5 p.m. and retiring to bed by 9 p.m. is gaining popularity. On platforms like TikTok, numerous early bedtime routine videos advocate for healthy winding down practices such as disconnecting from screens, listening to soothing music, or meditating. Skipping late-night activities like bar crawls might actually be proving beneficial. According to data from the American Time Survey (ATS) in 2022 analyzed by RentCafe, individuals in their 20s are logging the most sleep hours.

Recent findings from Sleep Number, based on data from over two million smart-bed customers, indicate that more people are embracing the advantages of an earlier bedtime. In January, the average bedtime for young adults shifted slightly earlier to 10:06 p.m. compared to 10:18 p.m. the previous year.

The recommended sleep duration for adults falls between seven and nine hours per night, prompting many to attempt hitting the sack earlier to meet this goal. Could they be onto something?

The benefits of going to bed early

One of the most evident advantages of retiring to bed early is the likelihood of obtaining a greater amount of sleep. When facing an early workday, going to bed around 9 or 10 p.m. can ensure that you achieve the recommended eight hours of sleep per night. Consistently obtaining sufficient sleep profoundly impacts both physical and emotional well-being, contributing to healthy aging, increased energy levels, and a lowered risk of chronic ailments.

Additionally, hitting the hay earlier may result in better sleep quality. Our bodies naturally adhere to a sleep cycle synchronized with the sun and our internal circadian rhythm. Some experts contend that the deepest stages of sleep occur between 10 p.m. and 2 a.m.

Moreover, embracing an early bedtime may allow you to reap the benefits of being an early riser. Research indicates that waking up early offers numerous advantages, including taking advantage of early morning sunlight and experiencing a more relaxed start to the day. Studies also suggest that morning exercise, which may necessitate waking up earlier, can enhance daily energy levels and potentially reduce the risk of heart disease more significantly compared to exercising later in the day. Conversely, individuals who identify as night owls may be more prone to unhealthy behaviors and have a heightened risk of developing diabetes.

Here’s how to make an early bedtime work for you

Dr. Raj Dasgupta, an internal medicine physician, sleep scientist, and chief medical advisor for Sleep Advisor, emphasizes the importance of attaining both the appropriate quantity and quality of sleep to experience health benefits. Quality sleep involves achieving deep rest throughout the night, which can be optimized by maintaining a consistent sleep schedule, avoiding heavy meals and alcohol before bedtime, and establishing a calming bedtime routine.

Dasgupta notes that sleep patterns are highly individualized, acknowledging that many individuals who identify as night owls may naturally function better on a later-adjusted schedule.

For those aiming to transition away from late nights, Dasgupta suggests taking gradual steps. Start by gradually shifting your bedtime in 15-minute increments until reaching the desired goal. Implement a wind-down routine lasting 30 to 60 minutes, which involves reducing screen time, creating a dark environment, and engaging in relaxing activities before bedtime.

Maintaining a consistent sleep schedule and practicing good sleep hygiene are crucial, Dasgupta stresses. He highlights the importance of remaining consistent, as deviating from the routine can disrupt progress.

Adjusting to a new sleep schedule may require patience, advises Samantha Snowden, a mindfulness teacher at Headspace. Snowden recommends reconnecting with your motivation for the change and focusing on the personal benefits you anticipate experiencing, such as feeling more rested, productive, or energized.

By aligning with these goals, individuals may find themselves embracing earlier bedtimes, potentially shifting their dinner plans from late to early—a transition many are eagerly embracing.