Hi. I accidentally discovered that getting to sleep before 20:30 means I get around 2hrs deep sleep vs around 45min/1hr of deep sleep when I go to bed at 21:30. If I manage to get to sleep at the earlier time I will wake around 04:30 vs around 06:30 with the later sleep time.
I can often feel sleepy when I do my daughters bedtime at 19:30 but will struggle to feel sleepy at 20:30. It’s also really inconvenient going to bed at 20:30 as I get nothing done in an evening. Is there a way to adjust this natural deep sleep window or is that me done?
Hi, Thanks for sharing your observations — that’s really interesting! What you’re noticing is actually your body’s natural circadian rhythm influencing your sleep architecture. Early deep sleep tends to occur during the first part of the night, so going to bed earlier can increase the amount of deep sleep you get, which is why you’re seeing more at 20:30 versus 21:30.
Shifting your “deep sleep window” isn’t impossible, but it usually takes gradual adjustments to your sleep schedule, exposure to light, and consistent bedtime routines. Keep in mind that some people are naturally “early types” (lions) or “late types” (wolves), so your body may have a preferred window that’s tough to fully change. It’s about finding a balance that maximizes your deep sleep while still allowing you to get things done in the evening.
It sounds like you’ve noticed a clear difference in deep sleep depending on bedtime, and that’s such a valuable insight. Everyone’s sleep rhythm is unique, so it makes sense that your body responds this way. Keep paying attention to what works for you — being aware like this is already a big step toward better sleep
