Sleep specialists Alex Dimitriu and Chelsea Rorshaib have identified going to sleep after midnight as the worst time to fall asleep for long-term health. Speaking in an interview with publication Eating Well, the doctors warned that going to bed past midnight disrupts circadian rhythms and reduces critical sleep phases.
The somnologists agreed that late bedtimes alter the body's internal biological processes, creating a higher likelihood of lasting physical and mental health issues. According to Rorshaib, individuals who routinely fall asleep after midnight face an increased risk of developing cardiovascular disease, type 2 diabetes, obesity, dementia, and depression.
Over time, a constant habit of going to bed late can lead to chronic insomnia. Dimitriu explained that these sleep disruptions are linked to the production of melatonin and cortisol, the hormones that help the body fall asleep and wake up.
Hormones and Restorative Sleep Phases
Somnology, the medical discipline focused on sleep and its disorders, highlights the role of circadian rhythms in maintaining overall health. The circadian rhythm is a natural 24-hour cycle that regulates sleepiness and wakefulness. Melatonin is a hormone produced to signal rest, while cortisol levels typically rise to promote morning alertness.
Dimitriu added that a late bedtime specifically disrupts the slow-wave sleep phase. This deep stage of sleep is when the body recovers and memories are consolidated. Because deep sleep occurs mainly during the first half of the night, Dimitriu emphasized that the later a person goes to bed, the less deep sleep they obtain.
Slow-wave sleep, commonly called deep sleep, is the stage of rest essential for physical restoration, muscle recovery, and memory processing. Missing out on adequate deep sleep can impair daily functioning and physical recovery.
Nighttime Awakening and Sleep Drive
The findings build on earlier advice from sleep specialist Michael A. Grandner, who shared a strategy for falling back asleep after waking up during the night. Grandner noted that a person's biological drive to sleep is strongest during the first half of the night, but by 3 a.m. that natural sleep drive weakens significantly.
Eating Well is a health and nutrition publication that covers wellness and medical research. Medical experts frequently stress that aligning bedtime routines with natural circadian rhythms plays a central role in long-term wellness.
