The average American goes to bed at 11:39pm, but experts recommend going to bed earlier, ideally by 10pm, to maximize deep sleep, which is crucial for physical restoration and overall health. Deep sleep is most prominent in the first part of the night, and optimal rest occurs between 10pm and 2am, when the body undergoes important restorative processes, including muscle and bone strengthening and immune system support. Aligning sleep with natural circadian rhythms and incorporating healthy habits, like limiting screen time and improving diet, can improve sleep quality and reduce the risk of conditions like dementia and heart disease.