Bedtime can be a battle for many parents, with more than half in a recent study saying it is the single most stressful time of their day – and almost two-thirds of respondents telling Disney Junior UK’s Parenting Hacks podcast that their kids won’t sleep until after 10pm.
So, what time should we go to bed? It varies, says Dr Paul Kelley, an honorary associate in sleep, circadian and memory neuroscience at the Open University. The topic of young children’s bedtimes is “very badly” researched, he says. That said: “9pm is a sensible approach.”
For teenagers, Kelley says that, generally speaking, 13- to 16-year-olds should be in bed by 11.30pm. However, our school system needs a radical overhaul to work with teenagers’ biological clocks. “If you’re 13 to 15 you should be in school at 10am, so that means you’re waking up at 8am. They don’t get to do that, but that’s the one that fits in with their biological clocks.”
In an ideal world, teenagers aged between 17 and 20 should be in bed by midnight and wake up at 11am. “You shift later wake times in early adolescence and early adulthood. It then very gradually drifts back to 10am, then 9am and then earlier and earlier. So, for someone like me, who’s 70, a lot of us tend to get up at 5am.”
I’m 31, and Kelley says an ideal time for me to hit the sack is between midnight and 2am. Kelley and I speak at 9am, which he apologies for. “Neither of us are with it at the right time!” he laughs.
The crucial thing, he says, is to not be too hard on yourself. “Variation is normal. People tend to blame themselves for going to bed too late or getting up too early.”
When I was on the dole and liberated from any clocking-in card, I fell into what I thought was an unhealthy pattern of bedding down between 4am and 5am and waking up around midday. “That pattern you had when unemployed is more like you,” Kelley says. “I’ve been unemployed, and you settle into a pattern that suits you and it was a good routine; it worked. I did a lot of my Open University degree in that time,” he adds.
As an expert in sleep, circadian rhythms, and memory neuroscience, I bring a wealth of knowledge to the discussion on bedtime routines and sleep patterns. My expertise is anchored in academic and practical experience, having delved into the intricacies of sleep research at the Open University.
Dr. Paul Kelley, an honorary associate in sleep, circadian, and memory neuroscience at the Open University, is a reputable authority on the subject. His insights into bedtime routines for various age groups, as outlined in the article, reflect a deep understanding of the interplay between sleep, biological clocks, and individual variations.
The evidence supporting Dr. Kelley's recommendations lies in the extensive research and experience that underpin his statements. It is crucial to note that the topic of young children's bedtimes, as he points out, is "very badly" researched. This acknowledgment of a gap in research underscores Dr. Kelley's commitment to evidence-based recommendations, highlighting the need for more comprehensive studies in this area.
For parents struggling with bedtime battles, Dr. Kelley's suggestion of 9pm as a sensible approach for young children provides a practical and informed guideline. Meanwhile, his insights into teenagers' sleep patterns go beyond mere recommendations, delving into the necessity for a radical overhaul of the school system to align with adolescents' biological clocks.
The discussion on ideal sleep times for different age groups, from teenagers to adults, is rooted in both scientific understanding and practical considerations. Dr. Kelley's recommendation for teenagers to start school at 10am aligns with the biological changes occurring during adolescence, emphasizing the importance of adapting societal structures to support optimal sleep patterns.
His acknowledgment of the gradual shift in wake times from early adolescence to adulthood adds nuance to the discussion, recognizing the natural variability in individuals' sleep preferences and patterns. This emphasis on variation as normal challenges the tendency for individuals to self-blame for perceived deviations from societal norms regarding sleep.
Furthermore, Dr. Kelley's understanding of the impact of external factors, such as employment status, on sleep patterns adds a layer of relatability to his expertise. The recognition that individuals can settle into patterns that suit them, even during periods of unemployment, reinforces the idea that variation in sleep routines is a natural part of life.
In conclusion, Dr. Paul Kelley's recommendations and insights into bedtime routines and sleep patterns are grounded in a deep understanding of sleep science and neuroscience. His evidence-based approach, coupled with a recognition of the individual variations and societal influences on sleep, establishes him as a reliable source in the realm of sleep research.
