Many people underestimate how much their bedtime affects their health.
According to Dr. Marianna Magri, consistently going to bed after a specific time can directly harm your body’s core functions.
The golden window of sleep
The most intense physical and hormonal regeneration happens between 9 PM and 11 PM.
During this time, the body releases growth hormone (GH), which plays a vital role in cell repair and immunity.
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Your circadian rhythm controls everything
By respecting your body’s natural circadian rhythm, you’re not just improving sleep quality – you’re also regulating appetite, metabolism, and mood.
Your liver works hardest before midnight
Between 10 PM and 2 AM, the liver is busy detoxifying the body. Missing this window means your liver can’t work at its best to filter toxins and process hormones.
Hormonal balance gets disrupted
Going to bed too late reduces your natural melatonin release and disrupts cortisol, insulin, leptin, and ghrelin levels – hormones tied to stress, hunger, and metabolism.
Higher risk of weight gain
Poor sleep timing can lead to weight gain because hormonal imbalances trigger increased hunger and slow down your metabolism.
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Chronic fatigue and mood swings
Too little sleep – or sleep at the wrong time – can leave you constantly tired, less able to recover, and more prone to mood swings.
Weakened immune system
If you consistently miss the golden sleep window, your immune system suffers because key hormones don’t get produced in the right amounts.
Regularity is crucial
Going to bed and waking up at the same time every day helps your body recognize when it’s time to rest, reinforcing your natural sleep cycle.
Build a relaxing bedtime routine
Dr. Marianna Magri recommends starting to unwind an hour before 10 PM: avoid screens and bright lights, cut back on evening caffeine, and create a calm, dark environment.
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Some people should be extra careful
Good sleep matters for everyone, but it’s especially important for children, teenagers, women experiencing hormonal changes, people trying to lose weight, and patients with liver or metabolic conditions.
The best time to go to bed
According to Dr. Marianna Magri, the ideal bedtime is between 9 and 10 PM to make the most of the golden window for detox and regeneration.
This article is based on information from Em.com.br.
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