We can’t stress the importance of a good night’s sleep enough. Getting a full night of rest leads to plenty of benefits and boosts to your physical, mental, and emotional health. And while everyone has the habits that work best for them, we were curious if anyone had found a scientifically proven “best time” to hit the hay. Well the results are in, and they’re pretty fascinating.
First of all, don’t get your hopes up for a perfect solution. Dr. Matt Walker, the head of the Sleep and Neuroimaging lab at UC Berkeley, tells TIME that there’s no such thing as a perfect “magical” night of sleep. Your sleep quality changes and shifts as the night progresses. But the time you go to bed can also have a significant effect on the structure and restfulness of your sleep.
As we snooze, our brain goes through cycles lasting about 90 minutes each. The cycles move from deep sleep to REM sleep, when your brain is extremely active (this is when you dream). Non-REM sleep is particularly restful, and it tends to occur more prominently in your sleep cycles the earlier you go to bed. As the hours pass, and it gets to be early in the morning, REM sleep becomes more common.
So what’s the final verdict? Well, the later you go to bed, say around 3:00am, the more likely your sleep is to be dominated by REM moments rather than deeper non-REM sleep. That reduction of restorative sleep might make you groggier the next day, even if you get a full eight hours.
Shoot for a bedtime of between 8:00pm and 12:00am to get some quality non-REM ZZzs. But don’t force yourself to jump under the covers the moment the sun goes down. Your genetic makeup, which dictates whether you’re an early riser or a night owl, isn’t something to fight against. Hit the sheets at the time in that window when you feel sleepiest, and let your brain and your pillow do the rest.
Will this data affect your sleeping habits? If you’re ready to shift to early bedtimes because of this article, tell us below!
(Illustration by Peter Oumanski for TIME)
Nora is a writer, photographer, foodie and feminist. After living in New York City for 23 years, she recently moved San Francisco and can't wait to explore. When she's not pursuing her interests in health and technology, she loves hiking, yoga, playing piano and squealing over kittens as an ASPCA volunteer.
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You can wear many hats running a business and sometimes some look better than others. Thanks to Office Depot, we're talking with Koyun Fan, co-founder of Sticky Rice Sisters, about finding inspiration along the way and staying organized on the road to success.
<p><strong>B+C: What set you on this entrepreneurial path of Sticky Rice Sisters?</strong><br></p><p>One day I was looking for stickers and cards to use to write to kids for a program I volunteer for when I came across Etsy shops selling products I was familiar with, growing up in Taiwan. I always had easy access to cute stickers and stationery, so I thought I should just bring them to the U.S. myself and also share Taiwanese culture with others. I also thought that if others can do it, I can do it too. I had been a marketing professional for many years before starting the store. I was still working full-time when I first started, and thought this could be something fun to work on outside of work. Also, I thought that with my marketing experience, running and promoting a store shouldn't be too hard. I had no idea what I was getting myself into! </p><p><div id="teads-ad"></div>
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</p><p><br></p><p><span></span><strong>B</strong><strong> + C: What was your most valuable takeaway from <a href="https://tryselfmade.com/" target="_blank">Selfmade</a>?</strong></p><p> I've thought about taking a business course or pursuing an MBA previously, but the cost and commitment made it difficult to. When I saw the 10-week-course on Brit's Instagram, I knew it was right for me. Since everything would be online and recorded with unlimited future access, I knew I would have enough time to consume all the information and refer back to it whenever I wanted.</p><p>I had a great experience with all the coaches. They were amazing and super helpful. I learned so much about the different aspects of business, from ideation, to creating new products, operations, legal, finance, marketing and more! I love how the course started with helping us establish the right mindset. The coaches taught us to not limit ourselves. My coach, Naomi Powell, was always challenging us on our beliefs about ourselves and she would tell us to set higher and bigger goals. It is definitely something I always think about now and I have her voice in my head.<br></p><p><div class="htlad-contentbanner"></div></p><p>All of my classmates were AMAZING. Everyone was so talented and so willing to share. It was truly a community of women who were cheering each other on and rooting for each other. </p><p><br></p><p class="shortcode-media shortcode-media-rebelmouse-image">
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</p><p><br></p><p><strong>B + C: What's the biggest challenge you face as a small business owner?</strong></p><p>Not knowing if I am doing things "correctly" has definitely been an obstacle. I have tackled this by sending out surveys to our customers and followers asking for their feedback. This is also something Brit would always talk about--we should just ask others what they think instead of guessing. People are pretty good at giving honest and helpful feedback and it really helps with thinking about future plans.</p><p><div class="htlad-contentbanner"></div></p><p><strong>B + C: Who are your role models in the entrepreneurial space?</strong></p><p>Not to sound super cheesy, but I would say it's Brit. She is such a great example of Selfmade. She started the company by herself and continues to innovate and inspire. She always radiates positive energy and in the Selfmade course she made herself available to everyone. She didn't just share what she knows, but also brought in her network to help us. My favorite thing she said is that we are all creative--creativity exists in many different forms!</p><p><br></p><p class="shortcode-media shortcode-media-rebelmouse-image">
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</p><p><br></p><p><strong>B + C: What's one piece of advice you would give to female entrepreneurs on the brink of starting?</strong></p><p><strong></strong>You will never be 100 percent ready so just start now and learn and improve as you go. You will make mistakes, things won't go as planned, you might not have customers to start, but you will learn. If you keep waiting for the "right moment," or wait until "you're ready," you have already lost time that you could've used to learn on the job or make mistakes. In the beginning, not a lot of people will know you, so it doesn't matter what you do--you can try anything you want and figure out what works and doesn't. As you start to have more customers and followers, you will start to get better and they will help you, encourage you, and support you. </p><p><div class="htlad-contentbanner"></div></p><p><strong>B + C: What's one female-owned business that you absolutely love and support?</strong></p><p><span></span>There are so many I love and support. To name a few fellow stationery stores: A Jar of Pickles, Occasionallish, AnnSunn, and fellow Selfmade businesses Evening Star Baby, Summer Space Studio, and The Ponnery! They are all amazing women running their own businesses.</p><p><div class="htlad-contentbanner"></div></p><p><br></p><p class="shortcode-media shortcode-media-rebelmouse-image">
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</p><p><br></p><p><span></span><strong>B + C: How do you stay motivated?</strong></p><p>I look at stores I want to become. I try not to think of them as competition but as inspirations, so when I see them working hard on their businesses it motivates me to do so as well. I also listen to motivational audio books or podcasts where they interview other business owners like <a href="https://www.npr.org/podcasts/510313/how-i-built-this" target="_blank">How I Built This</a> and <a href="https://www.theskimm.com/skimmd-from-the-couch" target="_blank">Skimm'd from the Couch</a>.</p><p><strong>B + C: How do you stay organized? What tools or apps help you stay productive?</strong></p><p>I think I'm a very organized person. I use Dropbox for photos and Google Docs for everything else. My tip would be to always name your files and have a system for it so it's easy to search and find easily when you need them.</p><p><div class="htlad-contentbanner"></div></p><p><em>We're inspired! Thanks Koyun for sharing your story and your organizing tips! You can find Sticky Rice Sisters at <a href="http://sticyricesisters.com/" target="_blank">SticyRiceSisters.com</a> and <a href="https://www.instagram.com/stickyricesisters/" target="_blank">@StickyRiceSisters</a>, or email at koyun@stickyricesisters.com.</em></p><p><strong><em>Office Depot OfficeMax has the solutions to help you <a href="https://www.officedepot.com/cm/marketing/save-time-and-organize?cm_mmc=bl-_-aq-_-url-_-bc&cm_mmca1=earned&cm_mmca2=uf&utm_source=blog&utm_medium=social&utm_campaign=bc_sm_url_earned_engt_aq&utm_content=org_na&utm_term=eff" target="_blank">organize & save time</a> & create the <a href="https://www.officedepot.com/cm/multi-category/work-from-home?cm_mmc=bl-_-aq-_-url-_-bc&cm_mmca1=earned&cm_mmca2=uf&utm_source=blog&utm_medium=social&utm_campaign=bc_sm_url_earned_engt_aq&utm_content=wfa_na&utm_term=pro" rel="noopener noreferrer" target="_blank">perfect workspace</a> to help craft your story. From <a href="https://www.officedepot.com/a/browse/tul/N=5+971469?cm_mmc=bl-_-aq-_-url-_-bc&cm_mmca1=earned&cm_mmca2=uf&utm_source=blog&utm_medium=social&utm_campaign=bc_sm_url_earned_engt_aq&utm_content=org_na&utm_term=eff" rel="noopener noreferrer" target="_blank">journals</a> to , Office Depot OfficeMax is your go-to for all business solutions.</em></strong> <em><em><strong></strong></em></em></p><p><em><em><strong><em><em>Head to </em><em><a href="https://www.officedepot.com/cm/marketing/selfmade-promo?cm_mmc=bl-_-aq-_-url-_-bc&cm_mmca1=earned&cm_mmca2=lf&utm_source=blog&utm_medium=social&utm_campaign=bc_sm_url_earned_prch_aq&utm_content=tea_na&utm_term=tea" rel="noopener noreferrer" target="_blank">Office Depot's Selfmade page</a></em><em> to check out even more amazing business resources (and discounts!) to help you accomplish more on your entrepreneurial journey. These offers are available for a limited time only, so be sure to take advantage of all this goodness while supplies last.</em></em></strong></em></em></p>
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