Talk to General Practitioner on Sleep Routine
Asking For Self, Male 24, Rawalpindi
I work in evening shift and comes back to home 12am mid night. i sleep from 2am to 10:30am. is this good enough for me? what is the best sleep timing?
Dr. Sehrish Ayub - General Practitioner
MCPS (Family Medicine) | MBBS | | Rawalpindi
6 to 7 hours are more than enough.
6 to 8 hours are sufficient
6 to 8 hrs sleeping time for Adult person
Best time for sleep is night because of that time our several metabolic hormones are in process, I consider my patinet sleep near 10pm to 6pm it’s better for body metabolism and few cycle . But we can manage your time with your duty time.
Dr. Attia - General Practitioner
MBBS, FCPS 1 MEDICINE AND ALLIED PG DIPLOMA IN RADIOLOGY, | Sialkot
12 Positive Reviews
6 to 8 hrs sleep time is enough for the adults...
Dr. Sana Aman - General Practitioner
MBBS | Lahore
Best sleeping time is early night after 9pm.But due to your work comitment and routine your sleeping duration is fine that should be 6-8 hrs.Also never skip a breakfast.
8 hr sleep is what a body requires. But if you have any issues, like digestion problems or fatigue then you should reconsider sleep pattern
Your current sleep schedule (2:00 AM to 10:30 AM) gives you 8.5 hours of sleep, which is within the recommended range for adults (7–9 hours). However, the quality of sleep matters as much as the quantity. Here’s a breakdown of whether this schedule works for you and tips to optimize it:
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Is Your Sleep Schedule Healthy?
1. Adequate Duration: You’re getting enough sleep in terms of hours, which is great. If you feel refreshed and alert during the day, this schedule is likely working for you.
2. Circadian Rhythm Alignment:
Sleeping late (post-midnight) may misalign with your body’s natural circadian rhythm, which prefers sleep during the night (around 10:00 PM to 6:00 AM). This can affect hormone regulation and overall health over time.
However, if you’ve adjusted to a night-shift lifestyle and maintain consistency in your sleep-wake cycle, your body can adapt.
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Best Sleep Timing
The "best" sleep timing depends on your work schedule and circadian rhythm:
1. For Shift Workers:
Stick to a consistent sleep schedule, even on days off, to maintain your circadian rhythm.
Sleep in a dark, quiet, and cool environment to mimic nighttime and improve sleep quality.
Use blackout curtains or an eye mask to block sunlight during your sleeping hours.
2. General Recommendations:
The ideal timing for sleep aligns with the natural rise and fall of melatonin (the sleep hormone). For most people, this means sleeping by 10:00 PM–11:00 PM.
If your work shifts make this impractical, consistency is key. Irregular sleep timings are more harmful than a late but stable schedule.
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Tips to Improve Sleep Quality:
1. Optimize Your Pre-Sleep Routine:
Avoid screen time (phones, computers) for 1–2 hours before bed.
Use dim lighting to prepare your body for rest.
Avoid caffeine, alcohol, or heavy meals within 4–6 hours of bedtime.
duration of sleep is quite enough but the timings are not ok..try to sleep as early as possible after returning from work.
Human body requires 6-8hours of deep sleep for its rejuvenation and repair. It should preferably be night time.Since you are working in evening shift,the number of hours are good enough.
Not ideal since you're missing on the Peak sleep hours when the relaxing and repairing hormones work at their best(window being 11pm-1 am)
If you're asking this question my concern would what changes are you feeling in your day to day life and energy levels- to be asking this question.
Video consultation available for further inquiry.
Thanks.
8 hour sleep is good enough for a person with a healthy diet..
7-9 hr sleep is good sleep for average adult age (18-64). For optimal sleep keep in mind -Consistency: Maintain a regular sleep schedule, going to bed and waking up at the same time daily.
-Quality Over Quantity: Ensure deep, uninterrupted sleep for maximum restorative benefits.
-Individual Variation: Some people may thrive with slightly more or less sleep within these ranges.
dear anonymous your sleep timings cover the duration but due to your work it lacks the desired timing..its OK if you feel alright,not sleepy,heavyhead but if you find a chance to shift your working timings please do that
best sleep time is 10 pm to 5 am but according to Ur work u should complete at least 7 hour sleep
Your current sleep schedule—sleeping from 2 AM to 10:30 AM—gives you about 8.5 hours of sleep, which is generally sufficient for most adults.
- The recommended amount of sleep for adults is typically between **7 to 9 hours** per night. Your sleep duration is within this range, which is generally good.
- Sleeping from 2 AM to 10:30 AM may not be optimal for your circadian rhythm. Night shift work and late sleep can disrupt your natural sleep-wake cycle, potentially leading to long-term health issues like fatigue, poor mood, decreased cognitive function.
- If you must work late shifts, try to keep your sleep environment dark and quiet to encourage deep sleep.
- Avoid caffeine or heavy meals** right before bed.
If your current sleep routine allows you to wake up feeling refreshed and alert, it could be fine for now, but if you feel tired during the day, it might be worth considering.
Dr. Sobia Safdar - General Practitioner
MBBS | Mandi Bahauddin
it's good to sleep for 8 to 9hrs but best sleep time is from 10pm to 5,6 a.m..according to your work hrs it's enough time to sleep
Having sleep of 8hrs is what is called a good sleep. As per your requirement, if this suits you, then continue. but getting enough sleep at night keeps you healthy both mentally and physically.
6 to 8 hours is good
minimum 5 hours sleep is madatory for healthy lufe style 6-8 hours is good sleep
Dr. Hafsa Arif PT - Physiotherapist
DPT, MS-CPPT, Certification In Orthopedic Spine Manual Therapist | Lahore
18 Positive Reviews
8 hours sleep ideally.
Dr. Noraiz Basharat - General Practitioner
| MBBS | |RMP | | FCPS-1 Medicine | | Okara
30 Positive Reviews
7 hours daily continuous sleep is mandatory for everyone.
that's okay if you're sleeping un-interupted 6 to 8 hours sleep. Though ideal sleeping time is 10 to 6
Dr. Arshia Khan - General Practitioner
MBBS | Tando Allahyar
yes 7- 8 hour uninterrupted sleep is enough for an adlut
Until and unless you wake up feeling fresh and active then its okay
but at this age try to sleep earlier
due to your work requirements you can sleep an hour even earlier
The best sleep timing starts from after Isha till fajar complete 7 to 8 hours
That is the time for maximum melatonin production that is required for a good night sleep.
Dr. Kiran Waseem - General Practitioner
MBBS, RMP, Ex wmo(gynaecology & obstetrics) | Sahiwal
5 Positive Reviews
ideally one should have upto 6-7 hours sleep,better to sleep after 11 pm and wake up at almost 6 am so that you can be close to nature and your body systems work well!
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