What are the common misunderstandings about what time to go to bed?
This answer is a draft. It stays unpublished until legal review and source verification are complete.
"What time should I be in bed by?" is a question asked the world over. Japan's national guidance puts the weight somewhere other than the clock time. Here is what the Ministry of Health, Labour and Welfare's sleep guide actually says.
The numbers in the guide
"Sleep Guide for Health Promotion 2023" [健康づくりのための睡眠ガイド2023] (Ministry of Health, Labour and Welfare, February 2024):
| Age group | Guide |
|---|---|
| Primary-school children | 9–12 hours |
| Junior and senior high-school students | 8–10 hours |
| Adults | 6 hours or more |
| Older people | Avoid spending 8 hours or more in bed |
It does not say what time to go to bed. What it gives is the length of sleep and a regular daily rhythm.
The body clock runs on a cycle of about 24.2 hours and is reset by light each morning. So what you should keep constant is the time you get up.
[Verify] The figures are from several documents presenting the 2023 Guide. Check the original before publication.
Misunderstanding 1｜Sleep is worthless unless you sleep during a particular window
The old explanation that "one particular window is special" is not supported in that form.
Misunderstanding 2｜The earlier you go to bed, the better
Going to bed early when you are not sleepy can simply add to the time you lie awake. For older people, not spending too long in bed is what is stressed.
Misunderstanding 3｜As long as you keep your bedtime, getting-up time is free
Getting-up time is what relates to the body clock. The time you take in morning light is the time the clock is set.
Misunderstanding 4｜At the weekend you can sleep in as late as you like
The bigger the gap from weekdays, the further the body clock drifts. Keeping the gap small makes Monday easier.
Misunderstanding 5｜On a sleepless night you should stay in bed and try harder
Lying in bed for a long time unable to sleep is not recommended. If it continues, see a doctor.
---
Sources
- Ministry of Health, Labour and Welfare, "Sleep Guide for Health Promotion 2023" [健康づくりのための睡眠ガイド2023]
https://www.mhlw.go.jp/stf/seisakunitsuite/bunya/kenkou_iryou/kenkou/suimin/index.html
- Ministry of Health, Labour and Welfare, "Study group on revising the sleep guidelines for health promotion", Document 1 (21 December 2023)
https://www.mhlw.go.jp/content/10904750/001181265.pdf
- Pharmaceutical Society of Japan (公益社団法人 日本薬学会), "Circadian rhythm" [概日リズム]
https://www.pharm.or.jp/words/word00678.html
⚠️ Editorial note: the source URLs above were identified by search. Our working environment cannot reach go.jp domains, so the contents have not been checked against the text. Verify every source before publication and record who checked it and when.
About this article
What we share here are ideas and everyday practices passed down among people living in Japan, together with general information drawn from public sources. They are not official recommendations, and they are not professional instruction. Practices vary between households and regions.
This is general information. Results vary from person to person and depend on your own conditions and surroundings.
Please decide for yourself, using your own judgement, whether any of this suits your situation. We cannot accept responsibility for any damage, loss or injury arising from following this article.
This article is not meant to diagnose or manage any specific medical condition. If you are worried about your health, see a doctor rather than relying on your own judgement.
If sleep problems persist, see a doctor rather than relying on your own judgement.
Sources
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