When is the best time to go to sleep and wake up?

“Listen to your body’s circadian rhythms.”
Circadian rhythms are physiological, mental, and behavioural variations dictated by the body within a 24-hour clock. They are influenced by environmental factors, such as sunlight, darkness, and temperature.
Circadian rhythms affect sleep/wake cycles, hormone release, body temperature, and other critical bodily functions, and these rhythms shift as we get older. With exposure to light, the brain sends signals to increase body temperature and produce hormones like cortisol in the mornings. According to natural circadian rhythm cycles, cortisol is produced in response to stress and natural circadian rhythm cycles. It gives us energy in the morning, and levels decrease during the day.
The brain also reacts to light by delaying the release of other hormones like melatonin, which is linked with sleep and provided when we’re exposed to darkness. Melatonin levels increase in the evening and stay high throughout the night, promoting sleep.
All this means that, based on your age, there is the best time to do things in our lives, like going to sleep and waking up and exercising. As we age, the melatonin in our bodies starts to decline, so we wake up earlier and earlier. The change begins in our thirties.
The ideal wake-up time when we’re in our twenties is 9:30 a.m.; in our thirties, 8 a.m.; in our forties, 7:30 a.m.; in our fifties, 7 a.m.; and in our sixties, 6:30 a.m. This means we need to adapt our bedtime to match our wake-up time to get the rest we need.
As the saying goes, “listen to your body, and you’ll experience the most efficient, healthy results.”