The Golden Time Theory for Your Sleep

Coco
Feb 8, 2022
2 min read

Updated: Aug 31

Have you had a good night’s sleep lately?

When we look into it, it’s clear that poor sleep quality or lack of sleep leads to serious health consequences, including an increased risk of heart disease, type 2 diabetes, and disrupted cortisol levels that interfere with the body’s regenerative processes. Poor sleep also worsens mental health conditions like depression, anxiety, and bipolar disorder.

The Golden Time Debate

For years, people have said the “golden time” for skin repair is between 10 pm and 2 am. Recently, someone told me that theory is outdated.

The updated idea is this:🌙 Growth hormone, which helps renew skin cells, is most active during the first 3 hours of sleep.

So instead of stressing about sleeping by 10 pm, focus on getting high-quality sleep in those first 3 hours — no matter what time you go to bed.

I still believe 10–2 is ideal, but this perspective feels realistic and encouraging in today’s busy world.

Morning Matters Too

The quality of your sleep at night is influenced by how you start your morning. During the first 30 minutes after waking, it’s important to:

Get outside light into your eyes
Drink water and eat fruit or breakfast

This helps set your circadian rhythm for better rest at night.

Holistic Sleep Approaches

Instead of relying on pills for sleep, try holistic practices:

Get enough physical activity during the day
Avoid screens (TV, computer, phone) at least an hour before bed
Relax with music, a book, or gentle stretching
Use sleep-supporting essential oils such as:
- Roman Chamomile (Chamaemelum nobile)
- Petitgrain (Citrus aurantium var. amara)
- Sweet Orange (Citrus sinensis)
- Lavender (Lavandula angustifolia)
- German Chamomile (Matricaria recutita)
- Sweet Marjoram (Origanum majorana)
- Valerian (Valeriana officinalis) — strong scent, but effective
- Vetiver (Vetiveria zizanoides)