The time you go to bed each night says more about you than you might think. Across the globe, our bedtime habits are shaped by a mix of biology, lifestyle, culture, and technology. While some people are night owls who thrive after dark, others are early birds tucked in before the evening news. But what does the data actually say about when most people go to bed and why it matters?
Sleep researchers have long been interested in average bedtimes, especially in industrialized nations where artificial light and digital screens can shift natural rhythms. According to data from the American Time Use Survey by the Bureau of Labor Statistics, the majority of Americans go to bed between 10:00 p.m. and 11:30 p.m., with slight variations depending on age and occupation. Millennials and Gen Z tend to stay up later, often past midnight, while older adults are more likely to be asleep by 10:00 p.m.
Globally, these trends hold true with some variations. A study published in Science Advances in 2016 used smartphone data to analyze the sleep patterns of people in 20 different countries. It found that people in countries like the Netherlands and Australia go to bed earlier on average compared to countries like Spain or Singapore, where later bedtimes are more common. The researchers concluded that social and cultural influences have a significant impact on when people go to bed sometimes even more than biology.
Our internal clock, or circadian rhythm, plays a crucial role in determining our ideal bedtime. The circadian rhythm is a roughly 24-hour cycle regulated by the brain's suprachiasmatic nucleus and heavily influenced by light exposure. In natural conditions, melatonin levels begin to rise shortly after sunset, promoting sleepiness. However, artificial light from phones, tablets, and TVs can suppress melatonin production, pushing bedtimes later and disrupting sleep quality. This phenomenon, often referred to as “social jetlag,” occurs when our biological clocks are out of sync with our social schedules. According to research in Current Biology, this misalignment can lead to chronic sleep deprivation and negatively impact metabolic health and cognitive function.
Occupational demands and commuting times also affect when people go to bed. Shift workers, healthcare professionals, and those in the service industry often have irregular sleep schedules, which can disrupt their circadian rhythms. These individuals may struggle to maintain consistent bedtimes, leading to higher risks of insomnia, fatigue, and other sleep disorders. A study in Sleep Health found that irregular sleep schedules are linked to decreased sleep efficiency and lower overall sleep satisfaction.
Sleep experts often recommend setting a consistent bedtime, ideally one that allows for seven to nine hours of sleep, to help align with your natural circadian rhythm. Going to bed at roughly the same time each night supports deeper, more restorative sleep. Over time, this consistency can improve mood, memory, immune function, and even cardiovascular health.
While the exact time most people go to bed may differ slightly depending on lifestyle, age, and geographic location, the sweet spot for optimal sleep tends to fall between 10:00 p.m. and midnight. Sticking to a regular bedtime within this range, limiting screen time before bed, and creating a calming nighttime routine can help support healthier sleep habits and improved well-being.
Sources:
Bureau of Labor Statistics – American Time Use Survey
Science Advances – Global sleep patterns from smartphone data (Walch et al., 2016)
Current Biology – Social jetlag and its impact on health
Sleep Health – Effects of irregular sleep patterns on sleep quality
Disclaimer: This article is for informational purposes only and does not constitute medical advice. If you have chronic sleep difficulties or concerns about your sleep schedule, consult with a healthcare provider or sleep specialist for personalized guidance.