What is the best time for teenagers to go to bed?

Children of each age group should have different sleep levels. When they are young, they should get more than ten hours of sleep, and when they reach junior high school, they should get nine hours of sleep. The older they are, the less sleep they should get. So what time is best for teenagers to go to bed? There is a golden time for sleep, and teenagers are in the period of growth, so you must pay attention to the time and quality of sleep. The best sleep for teenagers should be to fall asleep around nine o'clock and get up between six and seven o'clock the next day.

1. Golden sleep time

According to research, 11pm to 5am is the golden sleep time. Because during this period of time, the body will secrete a hormone called "melatonin", which will work with the biological alarm clock in our brain to regulate sleep and promote sleep, allowing the skin to achieve 60 times the nighttime repair power. Therefore, it is best to fall asleep before 11 o'clock in the evening. This period of time is also the Cinderella time. Girls who want to become whiter should pay more attention to resting on time during the golden time period.

In addition to affecting sleep, melatonin can also be antioxidant and scavenge free radicals. Thereby reducing damage to the skin and achieving anti-aging effects. It can also promote the synthesis of lymphocytes and enhance the body's immunity. However, melatonin is very afraid of light, so avoid watching TV, using a computer, or using 3C products in bed before going to bed, as this will make the brain active and reduce sleep, and will also affect the secretion of melatonin.

2. Go to bed early and sleep well

In addition to going to bed on time, you also need to sleep well. If you spend most of the night in light sleep, you're probably not getting good quality sleep. Developing some bedtime habits can help you relax your body and mind and improve your sleep quality.

(1) Avoid drinking caffeinated beverages such as tea and coffee before going to bed

(2) Avoid greasy, high-sugar foods, which will not only affect your sleep, but also slow down your digestion and cause weight gain.

(3) Before going to bed, you can read some easy-to-read books instead of using a tablet.

(4) Walking or jogging for half an hour can help relieve stress and promote sleep.

3. The best time to go to bed is also divided into different age groups:

It is best for children to go to bed before 8:30 pm, which is suitable for their growth;

Teenagers should go to bed around 10:00 pm;

As for those who love beauty, they should go to bed before 2:00 a.m., because the skin metabolizes before 2:00 a.m., and it is best to go to bed before 12:00 midnight;

It is better for the elderly to go to bed between 9:00-10:00 pm.