What do you think? Do you sleep better before midnight, or rather when you go to bed after midnight? We don’t want to keep you in suspense any longer, but finally bring some clarity to the matter. To do so, we consulted the renowned sleep researcher Dr. Albrecht Vorster. The sleep expert at the Swiss Sleep House in Bern knows the right answer. 

How often did you hear these empty phrases in your youth: “It’s already 10:00 p.m., go to sleep now. After all, you need to be fit tomorrow.” Back then, it was not yet known that not all sleep types fit into the same pattern and that each person’s bedtime is highly individual. 

Today, science has made enormous progress. Three sleep types are now distinguished: early sleepers, normal sleepers, and late sleepers. Early sleepers start to feel tired as early as around 9:00 p.m., whereas late sleepers become more active and energized as the evening progresses and only feel sleepy from around 1:00 a.m. This latter group, often referred to colloquially as night owls, reaches peak performance when others are already asleep. 

“The question is not whether you should go to bed before or after midnight, but which sleep type you belong to.” Dr. Vorster, sleep researcher, Swiss Sleep House Bern 

The fact is that only our individual sleep type determines whether sleep before or after midnight is more restorative for us. Dr. Vorster puts it succinctly: “In fact, sleep is deepest and most restorative during the first four hours after falling asleep. However, it makes no difference whether you go to bed before or after midnight. If you are a night owl, you sleep just as healthily and restfully as those who go to bed at 9:00 or 9:30 p.m. A bartender, for example, experiences their most productive time between 10:00 p.m. and midnight. In such a case, it makes no sense at all to go to bed early.” 

Sleep tip from Dr. Vorster:

“Don’t force yourself to go to bed as early as possible. Sleep quality is just as high and restorative even if you go to bed after midnight. In general, listen to your body. Go to sleep when your eyes become heavy and you start to yawn.”

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Those who sleep well enjoy life. 

Sources: 

Dr. Albrecht Vorster, sleep researcher at the Swiss Sleep House in Bern (personal interview, May 23, 2024) Roenneberg, T., Pilz, L. K., Zerbini, G., & Winnebeck, E. C. (2019). Chronotype and Social Jetlag: A (Self-) Critical Review. Biology, 8(3), 54. https://doi.org/10.3390/biology8030054